01/22/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row easy pace

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Push Jerk (6X5, increase weight with sets )

Rest 1-2 mins

B: Romanian deadlift (RDL) tempo@3030 (4X5 increase weight with sets )

Rest 1-2 mins

Metcon

Metcon (Time)

7 rounds:

7 burpee pull-ups

10 alt dumbbell snatch 40/20

10 box jump overs 24/20

Rx+

5 burpee ring muscle up

DB snatch 50/35

Time cap 18:00

Cooldown

30 cal machine

+

Group cool down 3-5 mins

Tuesday, January 22nd, 2019 at 3:00 am / WOD