01/06/2020

Salt Lake City CrossFit – WOD

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Warm-up

15 cal row

15 cal ski

200m run

+

Group warm-up starts on the hour!

Weightlifting

6 alternating back rack lunges + 6 back squats (6 sets! Increase weight with sets )

Rest 1:30-2:00 between sets

Metcon

Metcon (AMRAP – Reps)

3 rounds:

1:00 max effort cal assault bike

rest :30

1:00 max effort box jumps 24/20

rest :30

1:00 max effort complex:

1 full snatch 95/65

1 overhead squat 96/65

rest 2:00

Score total reps for all 3 rounds combined

Cooldown

3-5 mins machine at an easy pace

+

Group cool down and stretch!

Monday, January 6th, 2020 at 3:00 am / WOD