Salt Lake City CrossFit – WOD
50 double unders
50 single unders
Group warm-up starts 5 mins after the hour!
A: Rear elevated split squats (4X10/leg )
Rest :30 between legs, rest 1:00 between sets
B: Power snatch + hang squat snatch + 2 overhead squats (Increase weight every 2 sets )
5-7 rounds (stop when you cannot maintain the intensity or your calories fall off more than 3)
:30 MAX effort assault bike!
Rest to full recovery between sets
Score is calories combined for all rounds
500m row easy pace
Group stretch 3-5 mins!