03/04/2020

Salt Lake City CrossFit – WOD

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Warm-up

300m row

200m run

+

Group warm-up starts on the hour!

Weightlifting

Power Clean (2 sets: 5 at 80% 3 at 90% 1 at 95% )

Percentages based on heaviest single completed on 2/19. Rest as needed

Metcon

Metcon (AMRAP – Reps)

Every 90 seconds X4

12/10 cal assault bike

max clean and jerk in remaining time 135/95

rest 2:00

Every 90 seconds X4

12/10 cal assault bike

max bar facing burpee in remaining time
Score is combined clean and jerk + bar facing burpee total

Cooldown

30 cals machine at an easy pace

+

Stretch and roll-out

Wednesday, March 4th, 2020 at 3:00 am / WOD