09/04/2018

Salt Lake City CrossFit – WOD

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Warm-up

100 double unders

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Group warm-up starts 5 mins after the hour!

Weightlifting

A: Strict pull-up (4X MAX effort strict pull-up sets )

Body weight or band if needed, add weight if BW is easy for you
Rest 2 mins between sets, score is combined reps

B: Shoulder Press (4X MAX effort strict press at 50% of 1RM )

Rest 2:00 between sets, score total combined reps

Metcon

Metcon (Time)

21-15-9

DB snatch

ring or stationary dip

2 rope climbs between sets

Cooldown

3-5 mins machine

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Group cool down!

Tuesday, September 4th, 2018 at 2:00 am / WOD