04/02/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

250m row

20 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Split Jerk (4X5 from the rack, increase weight with sets )

Rest 1:00 between A1 & A2

A2: Chainsaw row (4X10/ arm )

No rest between arms

Rest 90 seconds between sets

Metcon

Metcon (Time)

200′ double DB overhead carry then:

3 rounds:

300/250m row

15 handstand push-ups

10 chest to bar / 5 BMU

rest 90 seconds between rounds

Cooldown

30 cal machine at an easy pace

+

Group cool down/stretch 3-5 mins!

Tuesday, April 2nd, 2019 at 2:00 am / WOD