04/24/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m run

20 cal row

20 jumping jacks

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group warm-up starts 5 mins after the hour!

Gymnastics

5-10 minutes of rope climb practice!

3 rounds or 15 mins of:

10 barbell roll-outs

10 hanging windshield wipers

:30-45 ring plank hold

Rest as needed

Metcon

Metcon (Time)

750m row

15 toes to bar

40 alt DB snatch 40/20

15 toes to bar

40 alt DB snatch

750m row

Time cap = 18

Cooldown

3-5 mins machine at an easy pace

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Group cool down!

Wednesday, April 24th, 2019 at 2:00 am / WOD