04/26/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m farmers carry

200m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Dumbbell seated Z press (3X12 )

No rest between A1 and A2

A2: Single leg dumbbell RDL (3X13/leg )

Rest 1-2 between rounds

Metcon

Metcon (Time)

7 rounds:

4 bar muscle ups or 7 pull-ups

15 wall balls 20/14

35 double unders

time cap 20

Cooldown

3-5 mins row at an easy pace

+

Group cool down 3-5 mins

Friday, April 26th, 2019 at 2:00 am / WOD