04/16/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Chainsaw row (4X10/arm)

Rest 1:00 between A1 and A2

A2: Seated alt DB press (4X20 alt (10 each) )

one DB front rack one DB pressing, alternate reps, seated on the floor
Rest 2:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

5 wall walks

50 double unders

15 shoulder to overhead 95/65

25 KBS 53/35

Cooldown

3-5 mins machine

+

Group stretch!

Tuesday, April 16th, 2019 at 2:00 am / WOD