02/08/2016

Salt Lake City CrossFit – WOD

Warm-up

3 laps around gym with heavy object

then:

2 rounds (squeezing glutes at top!!)

7 slow back squats with BB

7 jumping squats (no BB)

10 single leg good mornings

10 cal row

Weightlifting

Rest 2:00 between sets

1 1/4 back squat (As heavy as possible 5-4-4-4-5)

Metcon

Metcon (Time)

3 rounds:

:30 max deck squats

15 box jumps 24/20

:30 max double unders

15 goblet squats 53/35

rest 1:1

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Monday, February 8th, 2016 at 3:00 am / WOD