10/12/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m run

250m row

20 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Push Jerk (5X5 increase weight with sets )

Rest 2 mins between sets

B: Snatch grip RDL (5X5 increase weight with sets )

Rest 1:30-2:00 between sets

Metcon

Metcon (Time)

100 double unders

70 deadlifts 155/125

100 double unders

50 box overs 24/20

100 double unders

30 DB push press

Time cap 22:00

rX+ 30 HSPU

Cooldown

30 cal machine at an easy pace

+

Group cool down 3-5 mins

Friday, October 12th, 2018 at 2:00 am / WOD