Salt Lake City CrossFit – WOD
group warm-up starts 5 mins after the hour!
A1: Weighted dip clusters (4X3.2, rest :10 between clusters )
Weighted, band, or body weight
Rest 1:00 between A1 and A2, increase weight with sets
A2: Weighted pull-up clusters (4X3.2, rest :10 between clusters )
Rest 2:00 between sets, increase weight with sets
Metcon (AMRAP – Rounds)
EMOM as long as you can last!
Minute 1: 5 lateral burpees over the bar
Minute 2: 2 power cleans
** Every minute you will start with 5 lateral burpees over the bar but you will INCREASE by 2 reps on the power cleans each round
3-5 mins machine
Group cool down 3-5 mins