02/05/2016

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Rest 2 mins between sets

A: Power jerk from rack or blocks (As heavy as possible 5-5-5)

B: Push Press (As heavy as possible 5-5-5)

Metcon

Rest 1:00 between C and D

C: Metcon (Weight)

EMOM X10

5 thrusters

D: Metcon (Time)

55 bar facing burpees

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

Friday, February 5th, 2016 at 3:00 am / WOD