08/10/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski or assault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

No rest between A1 and A2 or between sets

A1: Weighted Pull-ups (10-1 weighted pull-up )

Record heaviest pull-up

A2: Bench Press (1-10 bench press )

Record heaviest bench press

Metcon

Metcon (Time)

7 rounds:

10/8 cal assault bike sprint

10 KBS 70/53

7 chest to bar pull-ups or 3 bar muscle ups

rest 1:00

** score is total time with rest included

Cooldown

3-5 mins assault bike

+

Group cooldown 3-5 mins

Friday, August 10th, 2018 at 2:00 am / WOD