08/09/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m jog

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Clean grip RDL @4141 (6X3 increase weight with sets )

Rest 2:00 between sets

B: Clean and Jerk (EMOM X8 3 touch and go full clean and jerks )

Metcon

Metcon (AMRAP – Reps)

Every 3:00 X5

200m run

15 box jumps 24/20

max squat clean thrusters in remaining time 135/95

** score is total thrusters

Cooldown

200m row

200m jog

3-5 mins stretch as a group

Thursday, August 9th, 2018 at 2:00 am / WOD