02/27/2020

Salt Lake City CrossFit – WOD

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Warm-up

200m run

250m row

+

Group warm-up starts on the hour!

Weightlifting

Max effort strict pull-up rest :10 Max effort kipping pull-up (5 of the complex )

Score total strict pull-ups , rest 1-2 mins between

Metcon

Metcon (Time)

25/20 cal assault bike

75 double unders

5 bar muscle ups or 10 chest to bar

75 double unders

5 bar muscle ups or 10 chest to bar

60 alternating DB snatch 50/35

time cap 16

Core work

** Optional

AMRAP 6

:20 hollow hold

:20 arch hold

10 jackknifes

10 v-ups

Cooldown

3-5 mins machine at an easy pace

+

Stretch and roll out

Thursday, February 27th, 2020 at 3:00 am / WOD