11/26/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Bench Press (Increase weight with sets 6-4-4-2-2)

Rest 2:00 between sets

B: Strict pull-up (30 for time )

Body weight or band if needed, add weight if BW is easy for you
Score is amount of sets it takes you to complete 30

Metcon

Metcon (Time)

21-15-9

Cal row

pull-ups

KBS 53/35

Cooldown

500m row at an easy pace

+

3-5 mins group stretch

Monday, November 26th, 2018 at 3:00 am / WOD