11/05/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal assault bike

25 jumping jacks

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (3X5 at 75% )

B: Back rack reverse lunge (3X10 alternating lunges )

Metcon

Metcon (Time)

12-9-6-3

overhead squats 115/75

toes to bar

200m run between each set and after the last set of 3

Cooldown

200m run

200m row

+

Group cool down

Monday, November 5th, 2018 at 3:00 am / WOD