03/15/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

50 calorie machine

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (6X3 increase weight with sets )

B: Snatch (6-8 PERFECT singles up to 75-80% of 1RM)

Metcon

Metcon (Calories)

10 mins row:

:30 50%

:30 85%

rest 5:00

10 mins bike:

:30 50%

:30 85%
Score is combined cals from bike and row

Cooldown

200m jog

3 mins bike

couch stretch

butterfly stretch

Thursday, March 15th, 2018 at 2:00 am / WOD