12/03/2018

Salt Lake City CrossFit – WOD

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Warm-up

10 burpees

200m run

10 cal bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Split Jerk (From a power clean 6-4-4-2-1-1)

Rest as needed

B: Rope Climb (As many climbs as possible in 7 mins )

Rest as needed

Metcon

Metcon (Time)

5 rounds:

300/250m row

4 bar muscle ups or 8 chest to bar

5 hang power cleans 135/95

rest 90 secs between rounds

Cooldown

500m easy row

+

Group cool down and stretch 3-5 mins

Monday, December 3rd, 2018 at 3:00 am / WOD