11/28/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

400m assault or trueform run

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins ring muscle up practice!

+

Accumulate 3:00 marching plank

Accumulate 1:30 copenhagen plank each side

Accumulate 3:00 L hang

Metcon

Metcon (Time)

30/25 cal assault bike

60 alternating DB snatch 40/20

35/30 cal row

30 DB single arm hang clean and jerk right and left

40/35 cal assault bike

Time cap 20:00

Cooldown

500m row easy pace

+

group stretch 3-5 mins!

Wednesday, November 28th, 2018 at 3:00 am / WOD