02/25/2020

Salt Lake City CrossFit – WOD

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Warm-up

200m run

250m row

+

Group warm-up starts on the hour!

Weightlifting

Push Press (2 sets: 5 at 80% 3 at 90% 1 at 95%)

Percentages based on heaviest single completed on 2/11. Rest as needed

Metcon

Metcon (Time)

10 rounds:

1 hang clean at 70-85% of 1rm

3 devils press + 1 push press 40/20

5 lateral burpee over bar

time cap 22

Hang Clean (Record weight you used for the metcon )

Core work

** Optional

2 rounds:

10 barbell roll-outs

15 feet on rower pike ups

20 barbell windshield wipers

Cooldown

3-5 mins machine

+

Stretch and roll out!

Tuesday, February 25th, 2020 at 3:00 am / WOD