Salt Lake City CrossFit – WOD
400m run or 500m row
Group warm-up starts 5 mins after the hour!
A: Front Rack Lunge (4X20 alternating lunges taken from the floor )
Increase weight with sets, rest 1:30 between
B: DB push press (4X20, increase weight with sets )
Rest :45-1:00 between sets
8 over the erg burpees
8 hang clean and jerks 95/65
Time cap 23:00
3-5 mins machine
Group stretch/cool down!