02/13/2020

Salt Lake City CrossFit – WOD

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Warm-up

Accumulate 30 cals on 2 different machines of choice!

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Group warm-up starts on the hour!

Weightlifting

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 )

Metcon

Metcon (Time)

4 rounds:

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

Core work

**Optional:

100 hollow rocks

– each time you break complete 10 Russian twists

Cooldown

3-5 mins machine at an easy pace

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Stretch and cool down

Thursday, February 13th, 2020 at 3:00 am / WOD