10/02/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m farmers carry

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Group warm-up starts 5 mins after the hour!

Weightlifting

A: 3 strict pull-up + max effort set kipping pull-up (4X, rest 1:30-2:00 between sets)

Score is total kipping pull-ups

B: Power clean + hang power clean + push press + push jerk (EMOM X8, increase weight with sets )

Metcon

Metcon (Time)

4 rounds:

400m run

5 dips

10 renegade rows

15 KBS 53/35

Cooldown

3-5 mins machine

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Group cool down!

Tuesday, October 2nd, 2018 at 2:00 am / WOD