Salt Lake City CrossFit – WOD
20 cal bike
200m assault or trueform run
Group warm-up 5 mins after the hour!
A1: Max effort strict pull-up rest :10 Max effort kipping pull-up (4X max sets )
Score is combined reps for all rounds
A2: Weighted dips (Stationary or ring 4X3.3 rest :10 between )
Increase weight with sets, record heaviest set
10 shoulder to overhead 95/65
3 bar muscle ups or 6 chest to bar
10 bar facing burpees
rest 1:00 between rounds
time cap 22
30 cal machine easy pace!
Group cool down 3-5!