01/10/2020

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts on the hour!

Weightlifting

A: Front Squat (6X3 increase weight with sets )

Rest 2 mins between

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00-6:00

15 wall balls 20/14

10/8 cal assault bike

rest 6:00-8:00

8:00- 16:00

15 russian KBS 70/53

10 thrusters 95/65

Cooldown

15 cal ski

200m jog at cooldown pace

+

Stretch and roll out

Friday, January 10th, 2020 at 3:00 am / WOD