10/08/2018

Salt Lake City CrossFit – WOD

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Warm-up

350m row

20 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (3X12 *5-10# heavier than last week! )

Rest as needed between sets

B: Snatch +2 OHS (EMOM X8 FULL snatch + 2 OHS )

Increase weight with sets

Metcon

Metcon (Time)

21-15-9

calorie row

25 jumping lunges between sets

rest 1:00

15-9-5

power snatch 95/65

bar facing burpee

Cooldown

3-5 mins machine

+

Group cooldown

Monday, October 8th, 2018 at 2:00 am / WOD