11/06/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski

10 burpees

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Bench Press (3X5 at 75% )

Rest 1:00 between A1 and A2

A2: Max effort strict pull-up rest :10 Max effort kipping pull-up (3 sets. Score is combined reps for all 3 sets )

Rest 2:30 between sets

Metcon

Metcon (Weight)

Every 3:00 X5

5 of the complex:

5 hang cleans + 5 push jerks

10 bar facing burpees

** Increase weight each set

Cooldown

500m row at easy pace

+

Group cool down 3-5 mins

Tuesday, November 6th, 2018 at 3:00 am / WOD