12/04/2015

Salt Lake City CrossFit – WOD

Warm-up

400m run

2 rounds:

10 yoga push-ups

30m single arm OH KB carry each arm

30m single arm farmers carry each arm

1 wall walk + 5 shoulder shrugs+5 shoulder taps

10 PVC pass thrus

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (As heavy as possible 5-3-1-3-5)

A2: 90 degree bent over row (As heavy as possible 5-3-1-3-5)

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

SLC RECOVERY

10 mins z1 row

+

:30 at 80%

:30 at 50%

X20

+

10 mins z1 run

Friday, December 4th, 2015 at 3:00 am / WOD