02/01/2016

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest 2:00 between sets

Tempo backsquat @41X1 (As heavy as possible 10-8-6-6-10)

Metcon

Metcon (AMRAP – Reps)

4X3:00 AMRAP

8 deadlifts 95/65

6 power snatch 95/65

4 OHS 95/65

20 double unders

rest 2:00 between AMRAPs

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

Monday, February 1st, 2016 at 3:00 am / WOD