12/28/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

back squat/ front squat (1 set every 3 mins X4! Increase weight with sets )

Complete 13 unbroken backsquats right into 7 unbroken front squats (rack bar and go straight into front squats)

Metcon

Metcon (Time)

3 rounds:

30 wall balls 20/14

20 power snatch 95/65

15 bar facing burpees

Cooldown

500m row at an easy pace

+

group stretch!

Friday, December 28th, 2018 at 3:00 am / WOD