03/21/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

250m row

15 cal bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back squat/ front squat (Every 2:00 X5 7 back squat + 5 front squat )

No rest between BS/FS, try to increase weight with sets

Metcon

Metcon (Time)

50 thrusters 95/65

50 cal bike

rest 3:00

25 thrusters 45/35

25 cal bike

Cooldown

30 calorie machine

+

group stretch 3-5 mins

Thursday, March 21st, 2019 at 2:00 am / WOD