10/31/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m run

250m row

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Group warm-up starts 5 mins after the hour!

Gymnastics

5 mins pistol practice!

Then:

25 GHD sit-ups (add weight if these are easy- get coaches OK)

75 Russian twists

100 hollow rocks

Metcon

Metcon (AMRAP – Reps)

With a partner:

0:00-8:00 AMRAP

200m run relay

8:00-16:00 AMRAP relay:

35 double unders

15 KBS 53/35

16:00-CAP

65 TTB

65 cal machine

65 ball pass abmat sit-ups

*Time cap is 30 mins
HOW TO SCORE:

AMRAP1: every 200m run = 2 reps

AMRAP2: each round is worth 50 reps

PART3: completion = 195 reps. Every rep counts!

Cooldown

500m row easy pace

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Group cool down

Wednesday, October 31st, 2018 at 2:00 am / WOD