01/09/2020

Salt Lake City CrossFit – WOD

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Warm-up

12 cal row

12 cal ski

+

Group warm-up starts on the hour!

Weightlifting

A1: One arm landmine row (4X8/arm increase weight with sets )

No rest between A1 and A2

A2: Ring Rows (4X Max unbroken sets )

Score combined sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

15 pull-ups

12/10 cal row

8 devils press 40/20

1 round = 35 reps

Core work

** Optional

25 strict TTB

25 GHD sit-ups

50 russian twists

Cooldown

200m jog

200m walk

+

Stretch and cooldown!

Thursday, January 9th, 2020 at 3:00 am / WOD