04/04/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

15 cal row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

6 alternating back rack lunges + 6 back squats (5X1 of the complex)

Rest 2:00, increase weight with sets

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

power snatch 95/65

10 wall balls 20/14 between sets (9 sets total)

Time cap is 15:00

Cooldown

25 cal machine

+

Group cool down!

Thursday, April 4th, 2019 at 2:00 am / WOD