08/06/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run

+

group warm-up starts 5 mins after the hour!

Weightlifting

A1: Crossbody single arm landmine press (Increase weight with sets )

Rest 1:00 between A1 and A2,no rest between arms

A2: Chainsaw row (4X8/arm increase weight with sets )

rest 90 seconds between sets, no rest between arms

Metcon

Metcon (Time)

21-15-9

KBS 53/35

burpee

rest 2:00

15-9-5

pull-up

DB hang clean and jerk

Cooldown

250m row

1 min AB

+

3-5 mins group stretch

Monday, August 6th, 2018 at 2:00 am / WOD