Salt Lake City CrossFit – WOD


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Accumulate 30 cals on 3 machines


Group warm-up starts on the hour!


A: Weighted Pull-ups (Work to a max weighted pull-up! in 8 mins!)

Rest as needed

B: Bird dog row (3X8-12/arm )

Increase weight with sets, rest 1 mins between


10 minute assault bike for calories (Calories)

Max calories in 10 mins on the assault bike

Metcon (Time)

rest 3:00

100 hollow rocks

– each time you break complete 10 Russian twists


Metcon (AMRAP – Reps)

3 rounds:

10 arm circles forward

10 arm circles backward

10 single leg deadlift left

10 single leg deadlift right

rest 1:00 between rounds

Score total reps:

3- rounds:

1:00 max-effort jumping jacks

1:00 max-effort Plank jacks

1:00 max-effort high knees

1:00 max-effort bicycle crunches

1:00 rest

– Score each round and try to score within 5 reps each round! Post in Wodify!

– Plank Jacks: Start in a high plank on your hands. Keeping your core engaged, jump your feet in and out like you would in a jumping jack. Hands remain stationary

– High knees: Get your knees as high as possible while running in place! Don’t forget to pump your arms!

– Bicycle crunches: Start on the floor like you would a regular sit-up, engage your core and bring your right elbow to your left knee by straightening your right leg. Alternate sides with control


200m jog

200m walk


Stretch and roll out!

Thursday, March 19th, 2020 at 2:00 am / WOD