11/29/2018

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

A1: Weighted dips (6-4-4-2-1 increase weight with sets )

Rest 1:00 seconds between A1 and A2

A2: Bent Over Row (6-4-4-2-1 )

Increase weight with sets, rest 2:00 between sets

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
* SUB with jumping bar muscle-ups if you have never done a ring muscle up.

* if you have gotten a ring muscle up before but aren’t efficient with them yet, default to low ring transitions after 3 attempted ring muscle ups

Cooldown

500m easy row

+

Group cool down 3-5 mins!

Grand Finale

* Optional and not included in AMANDA time:

1000m ski or row

25 russian twists

25 GHD sit-ups

Thursday, November 29th, 2018 at 3:00 am / WOD