11/27/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 lateral jumps

10 (each leg) single leg lateral jumps

10 broad jumps

10 yoga push-ups

:30 HS hold facing wall (chin to toes and hollow position!)

Weightlifting

A: Clean and Jerk (10 minutes to establish a 1rm clean and jerk )

B : Clean and Jerk (5 PERFECT singles @ 75% of heaviest weight today )

Metcon

Cooldown

3 mins ski or row

3-5 mins group stretch

Metcon (Time)

50 thrusters 95/65

30 calorie assault bike

10 bar facing burpees

rest 3

50 thursters 45/35

30 calorie assault bike

10 burpees

Monday, November 27th, 2017 at 3:00 am / WOD