03/05/2020

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

200m run

+

Group warm-up starts on the hour!

Weightlifting

A: Strict pull-up (Accumulate 30 reps, rest as needed between sets )

Body weight or band if needed, add weight if BW is easy for you

B: One arm landmine row (2X20/arm )

Rest 1:00 between

Metcon

Metcon (Time)

20 alternating dumbbell snatch 50/35

20 pull-ups

55 double unders

20 alternating db snatch

15 chest to bar pull-ups

65 double unders

20 alternating dumbbell snatch

10 bar muscle ups

75 double unders

Core work

** Optional

AMRAP 6

15 knee raises

15 hollow rocks

15 ab-mat situps

Cooldown

500m row at an easy pace

+

Stretch and roll out!

Thursday, March 5th, 2020 at 3:00 am / WOD