01/13/2020

Salt Lake City CrossFit – WOD

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Warm-up

250m row

250m ski

+

Group warm-up starts on the hour!

Weightlifting

A1: Back Squat (10-8-6-4-2 )

Increase weight with sets, no rest between A1 & A2

A2: Pistol squats (12 alternating pistols between sets )

Rest 2:00 between sets, add weight if bodyweight isn’t challenging

Metcon

Metcon (AMRAP – Reps)

6 minutes

40/30 cal assault bike

in remaining time as many reps as possible of back squats at 85% of your body weight

rest 3:00

6 minutes

50/40 cal assault bike

in remaining time as many reps as possible of overhead squats 135/95

rest 3:00 between rounds
Score is combined back squat + OHS total

Cooldown

3-5 mins machine

+

Stretch and cool down 3-5 mins

Monday, January 13th, 2020 at 3:00 am / WOD