Salt Lake City CrossFit – WOD
Accumulate 30 cals on 2 different machines of choice!
Group warm-up starts on the hour!
A: Weighted Pull-ups (5-3-1-5-3-1 – heavier than last week )
Increase weight with sets, rest 1-2 mins between
B: One arm landmine row (2 “burnout sets” on each arm, :30 rest between )
25/20 Calorie row
7 single arm dumbbell hang clean right arm 50/35
7 single arm dumbbell hang clean left arm 50/35
12 Chest to bar pull-ups
Time cap 22
100 hollow rocks
– each time you break complete 10 Russian twists
3-5 mins machine at an easy pace
Stretch and cool down