04/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

3 touch and go power clean + 1 hang power clean + 2 push jerk

Work to a heavy complex in 15 mins

Metcon

Cooldown

500m row at an easy pace

+

Group stretch / cool down

Metcon (Time)

100 double unders

21-15-9

box jump 24/20

deadlift 135/95

rest 3

21-15-9

box jump 30/24

deadlift 185/115

100 double unders

Cooldown

200m run

200m walk

+

Group cool down 3-5

Friday, April 12th, 2019 at 2:00 am / WOD