04/09/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Strict press clusters (4X3.3.3 (rest :10 between) )

Rest :30 between A1 and A2, increase weight with sets

A2: Single arm ring row (4X6-8/arm)

No rest between arms, rest 2:00 between sets

Metcon

Metcon (Time)

3 rounds:

500m row

7 DB clean and jerk right arm 40/20

1 rope climb

7 DB clean and jerk left arm 40/20

rest 1:1

Cooldown

20 cal bike easy

20 cal ski easy

+

Group cool stretch!!

Tuesday, April 9th, 2019 at 2:00 am / WOD