12/31/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run

+

Group warm up starts 5 mins after the hour!

Weightlifting

A: Clean and Jerk (10 mins to establish a 1RM clean and jerk! )

B: Snatch (10 mins to establish a 1RM snatch! )

Metcon

NYE 12/31 (Time)

12/31 NYE!

31 power snatch 95/65

31 bar facing burpees

31 toes to bar

31 cals assault bike

31 clean and jerks 95/65

31 ab mat sit-ups

31 pull-ups

31 kettlebell swings 53/35

31 box overs 24/20

31 devils press 40/20

31 cal row

31 push press 95/65

* time cap is 29 mins

Cooldown

3-5 mins machine easy pace

+

Group stretch!

Monday, December 31st, 2018 at 3:00 am / WOD