11/07/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

A: Push Press (5X3 at 75% )

Rest as needed

B: Romanian deadlift (RDL) tempo@3030 (5X3 at 75% )

Rest as needed

Metcon

Metcon (Time)

21-15-9-6-3

wall ball 20/14

burpee pull-ups

Cooldown

3 mins ski or row

3-5 mins group stretch

Tuesday, November 7th, 2017 at 3:00 am / WOD