02/19/2016

Salt Lake City CrossFit – WOD

Did you register for the 2016 CrossFit Open yet? We are 1 week out!

Warm-up

2 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

1:00 KB arm bar hold each arm

Weightlifting

Alternate and rest 2:00 between A1 and A2

A1: Split jerk from rack or blocks (As heavy as possible 3-2-2-1)

A2: Strict weighted pull-ups (As heavy as possible 5-5-5)

Metcon

Metcon (Time)

3 rounds:

15 ground to overhead 135/95

10 pull-ups

5 bar facing burpees

rest 3:00 between rounds

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Friday, February 19th, 2016 at 3:00 am / WOD