10/09/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 calorie ski

20 banded monster walks

6-8/arm single arm overhead wall facing squat with KB (start light!)

10 med ball squat cleans

Weightlifting

Clean complex: power clean + hang squat clean + 3 front squats (10X1 increase weight with sets )

Work to a heavy complex, rest as needed

Metcon

Metcon (Time)

4 rounds:

10 thrusters 95/65

10 bar facing burpees

50 double unders

Cooldown

200m jog

200m walk

:45 cobra

90 seconds samson stretch each leg

90 seconds couch stretch each leg

Monday, October 9th, 2017 at 2:00 am / WOD