11/01/2018

Salt Lake City CrossFit – WOD

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Warm-up

20 cal bike

20 cal row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (4X8 increase weight with sets )

5-10 pounds heavier than last week

Metcon

Metcon (Time)

Clean and jerk:

10@60%,

8@70%

6@75%

4@80%

2@90%

Rest 2:00 before row/AB

Metcon (Time)

After 2:00 rest:

1K row or 50 cal assault bike

Cooldown

400m run

+

Group cool down

Thursday, November 1st, 2018 at 2:00 am / WOD