10/10/2017

Salt Lake City CrossFit – WOD

HAPPY BIRTHDAY TO OUR FEARLESS LEADER JUSTIN! #coachbae

Warm-up

50 calorie assault bike

2 rounds:

:30 side star plank each side

10 single arm bottoms up kettlebell press each arm

10 barbell landmine press each arm

10 goblet squats

50 jumping jacks

Weightlifting

A: Overhead complex: 1 push press + 2 push jerks + 3 split jerks (10X1 )

Rest as needed, work to a heavy complex

B: Barbell Row (3X10 )

Rest 90

Metcon

Metcon (Time)

Buy in: 1010m row

break up as needed:

42 pull-ups

42 push press 95/65

42 dips

buy out: 1010m row
time cap is 20:00

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

Tuesday, October 10th, 2017 at 2:00 am / WOD