11/09/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

group warm-up starts 5 mins after the hour!

Weightlifting

A1: Shoulder Press (3X5 at 75% )

Rest 1:30 between A1 and A2

A2: Bent over DB rows (3X10 /arm )

Rest 1:30 between sets

Metcon

Metcon (Weight)

Deadlift

10-9-8-7-6-5-4-3-2-1-1

rest 1:00 between sets

*INCREASE weight with sets

* score is heaviest lift

Metcon (Time)

rest 2:00 after last set of DL

30 devils presses

Cooldown

200m jog

200m walk

+

Group cool down 3-5 mins

Friday, November 9th, 2018 at 3:00 am / WOD