11/30/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 calorie ski

20 banded monster walks

6-8/arm single arm overhead wall facing squat with KB (start light!)

10 med ball squat cleans

Weightlifting

A: Squat Snatch (10 mins to work to a 1rm snatch )

Rest as needed

B: Squat Snatch (5X1 at 75% of heaviest single established today)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

in 3:00

10 power snatch 95/65

max effort wall balls in remaining time

rest 2:00
Score is total wall balls

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Thursday, November 30th, 2017 at 3:00 am / WOD