Salt Lake City CrossFit – WOD

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200m row

200m run


Group warm-up starts on the hour!


Snatch (Work to a 1RM in 12 mins! )


500m time trial (Time)

500m row SPRINT!

Metcon (Time)

Rest 3:00 after 500m row

3 rounds:

500m row

20 alternating dumbbell snatch 50/35

15 box jumps 24/20

time cap 14


Metcon (Time)

AMRAP 8 (as many rounds as possible in 8 mins)

:20 hollow hold

10 v-ups

10 Russian twists

For time:

4 rounds:

30 sit-ups

30 air squats

30 alt skater lunges

– Score your total time and don’t forget to post in Wodify!

– add weight to the sit-up with a book or household item of choice if it’s too easy for you

– make sure you reach depth on your air squats and keep your chest up!

– Focus on your balance throughout the skater lunge by trying not to touch the opposite foot that you’re not jumping to. Use that if you need it, of course!


30 cals machine at an easy pace


Stretch and roll out

Wednesday, March 18th, 2020 at 2:00 am / WOD