04/18/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m run

200m farmers carry

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Hang squat snatch complex: 2 from power position + 2 above the knee hang (6-8 sets of the complex increasing weight )

Rest 1-2 mins between sets

Metcon

Cooldown

250m row easy pace

20 cal bike easy pace

+

stretch/roll 3-5 mins

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Thursday, April 18th, 2019 at 2:00 am / WOD