11/30/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

30 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Front Squat (5X4 increase weight with sets)

5-10# heavier than last week!

Metcon

Metcon (AMRAP – Reps)

With a partner AMRAP 22:

120 wall balls 20/14 (one person at a time- switch as needed)

100 double unders each (working at the same time)

80 burpee box jumps 24/20 (one person at a time- switch as needed)

60 power cleans 95/65 (one person at a time- switch as needed)

40 cal machine each (working at the same time)

200m run together

** 200m run = 10 reps

Cooldown

200m run

20 cal bike

+

Group cool down!

Friday, November 30th, 2018 at 3:00 am / WOD