11/27/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m run

20 cal assault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Back Squat (5X4 increase weight with sets! )

Should be 5-10 pounds heavier than your 6’s last week! Rest 2:00 between sets

Metcon

Metcon (Time)

Courtesy of Street Parking!

3 rounds:

30 dumbbell overhead lunges left 40/20

15 lateral over dumbbell burpees

30 dumbbell overhead lunges right 40/20

15 toes to bar

time cap 20

Cooldown

250m row

20 cals machine easy pace

+

Group stretch 3-5 mins

Tuesday, November 27th, 2018 at 3:00 am / WOD