12/21/2015

Salt Lake City CrossFit – WOD

Thank you to everyone that joined us for the party Saturday!

CHRISTMAS EVE: 6am, 9am, and noon classes only. Closed Christmas! Happy Holidays!

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

Rest :90 between sets

Tempo front squat @42×1 (As heavy as possible complete 4-3-2-3-4-8)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

Monday, December 21st, 2015 at 3:00 am / WOD