09/12/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up 5 mins after the hour!

Gymnastics

Hollow rock tabata as a class

150 russian twists for time

accumulate 3:00 ring plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

20/15 cal machine

20 abmat sit-ups

20 kettlebell swings 70/53

20/15 cal machine

200m dumbbell farmers carry or sandbag carry

50 double unders

Switch up on the machines!!

carry = 3 rep each 100m

Cooldown

500m row easy pace

+

group cooldown 3-5 mins

Wednesday, September 12th, 2018 at 2:00 am / WOD