12/27/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 jumping jacks

30 alt jumping lunges

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Bench Press (3X5 at 70-75% of new 1RM )

Rest 1:00 between sets

A2: Weighted ring rows (body parallel to floor) (3X8 )

Rest 2:00 between sets

B: Bench press/ BW ring row burnout set (MAX EFFORT! No rest between! )

Empty barbell for bench burnout set and BW for ring row burnout set. Score is combined reps for both movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 pull-ups

50 double unders

5 wall walks

20 kettlebell swings 53/35

Cooldown

3-5 mins machine

+

group cool down!

Thursday, December 27th, 2018 at 3:00 am / WOD