01/08/2020

Salt Lake City CrossFit – WOD

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Warm-up

Accumulate 30 cals machine on 2 different machines!

Weightlifting

A: Power Snatch (Work to a heavy power SN in 6-8 sets 10-12 mins )

Rest as needed

B: Power Snatch 30 reps for time (Time)

30 reps at 50-60% of 1RM established in A

Metcon

Metcon (Time)

2 rounds:

40 alt dumbbell snatch 40/20

100 double unders

40 box jumps 24/20

Cooldown

500m row at an easy pace

+

Stretch and cool down!

Wednesday, January 8th, 2020 at 3:00 am / WOD