09/14/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

800m run/walk

+

group warm-up starts 5 mins after the hour!

Weightlifting

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

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

135/95

Cooldown

3-5 mins machine

+

Group cool down 3-5 mins

Friday, September 14th, 2018 at 2:00 am / WOD