01/15/2020

Salt Lake City CrossFit – WOD

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Warm-up

2:00 true form or assault runner

15 cal assault bike

+

Group warm-up starts on the hour!

Weightlifting

3 position power clean (12 mins to work in 6-8 sets )

(power position, above the knee, floor)

Metcon

Metcon (Time)

Realy style with a partner

5 rounds each:

15 box jumps 24/20

12 american KBS 53/35

10 power cleans 95/65

Time cap 22

Cooldown

500m row at an easy pace

+

Stretch and roll out!

Wednesday, January 15th, 2020 at 3:00 am / WOD