02/28/2020

Salt Lake City CrossFit – WOD

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Warm-up

200m run

200m row

+

Group warm-up starts on the hour!

Weightlifting

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

Percentages based on heaviest single completed on 2/14. Rest as needed

Metcon

Metcon (AMRAP – Reps)

6 mins to complete 3 rounds:

10 dumbbell thrusters 40/20

10 box jumps 24/20

* in remaining time as many deadlifts as possible 135/95

Rest 2

6 mins to complete 2 rounds:

10 deadlifts 135/95

10 bar facing burpees

* in remaining time as many wall balls as possible 20/14

Rest 1:00

AMRAP 3

abmat sit-ups
* Score is combined deadlifts, wallballs, and abmat sit-ups

Cooldown

3-5 mins machine

+

Stretch and roll out

Friday, February 28th, 2020 at 3:00 am / WOD