02/23/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

Group warm-up starts 5 mins after the hour!

Weightlifting

Rest 1:30-2:00 between sets

A: Bench Press (Establish a 1RM bench press )

B: Weighted Pull-ups (Establish a 1RM pull up )

Metcon

Metcon (Time)

50 cal row

40 KBS 53/35

30 burpees

20 pull ups

10′ HS walk

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Tuesday, February 23rd, 2016 at 3:00 am / WOD