11/08/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (3X5 at 75% )

Rest 2-3 mins between sets

B: Front Rack Lunge (3X10 )

rest 2-3 mins

Metcon

Metcon (AMRAP – Reps)

4 rounds:

25/20 cal assault bike

20 box jump overs 20/14

1:00 jumping lunges

rest 2:00

* Score is total jumping lunges

Cooldown

500m slow row or 40 cal machine

+

Group cool down 3-5

Thursday, November 8th, 2018 at 3:00 am / WOD