03/18/2019

Salt Lake City CrossFit – WOD

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Warm-up

400m run or 500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

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

Metcon

Metcon (Time)

5 rounds:

300/250m row

8 over the erg burpees

8 hang clean and jerks 95/65

rest 1:1

Time cap 23:00

Cooldown

3-5 mins machine

+

Group stretch/cool down!

Monday, March 18th, 2019 at 2:00 am / WOD