10/04/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (3X12 )

Rest 2-3 mins between sets

Metcon

Metcon (Weight)

EMOM X8

3 deadlifts + 1 hang full clean

Metcon (Time)

Rest 90 after EMOM (change weights)

GRACE – 30 clean and jerks 135/95

30 lateral burpees over bar

Cooldown

3-5 mins bike or row

+

Group stretch

Thursday, October 4th, 2018 at 2:00 am / WOD