09/07/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 cal row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Pendlay Row (10-8-6-4 )

Rest 1:00 between A1 and A2, increase weight with sets

A2: Dumbbell bench press (10-8-6-4)

Rest 1:00 between sets

Metcon

Cooldown

400m run/jog/walk

+

Group cool down 3-5 mins

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Friday, September 7th, 2018 at 2:00 am / WOD