12/15/2015

Salt Lake City CrossFit – WOD

Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas sweater you can find to win a prize! RSVP to shannon@slccrossfit.com. See you there!

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Ring dips (As heavy as possible 7-7-7-7)

A2: Strict tempo chest to bar @5155 (As heavy as possible 7-7-7-7)

Metcon

Choose appropriate weight to go UB on KBS and heavy for S2OH

Metcon (AMRAP – Reps)

AMRAP 12

250m row

1 rope climb

20 unbroken KBS

5 (heavy) shoulder to OH

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Tuesday, December 15th, 2015 at 3:00 am / WOD