08/28/2015

Salt Lake City CrossFit – WOD

Warm-up

100 double unders

Group warm-up starts 5:00 after the hour

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Push Press (As heavy as possible 10-10-8-8)

A2: Barbell Row (As heavy as possible 10-10-8-8)

Metcon

Metcon (Time)

5 rounds:

1 rope climb

100m heavy farmer carry

5 ring rows

10 cal AD/row

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Friday, August 28th, 2015 at 2:00 am / WOD