02/04/2016

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then: Group barbell warm-up

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

Rest 2:00 between sets

A: Power Clean (As heavy as possible 4-3-3-3)

B: Tempo OHS @42X1 (As heavy as possible 5-4-3)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

SLC RECOVERY

at 70%

6 rounds:

200m run

20 sit-ups

5 wall walks

:30 side star plank each side

Thursday, February 4th, 2016 at 3:00 am / WOD