04/30/2019

Salt Lake City CrossFit – WOD

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Warm-up

300m row

200m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Strict pull-up (3 sets! See below )

Body weight or band if needed, add weight if BW is easy for you
set 1 = max effort strict

set 2= max effort weighted

set 3 = max effort kipping

* Score is all 3 combined

B : Handstand Push-ups (3 sets! (see below) )

Set 1= max set strict

Set 2 = max set kipping

Set 3= max set strict then add the kip to finish out your set

* Score is all 3 sets combined

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 rounds (rest 2 between)

3 bar muscle up or 5 chest to bar

10 renegade rows (5R/5L)

5 devils press

35 double unders

Cooldown

400m jog

+

cool down and stretch 3-5 mins!

Tuesday, April 30th, 2019 at 2:00 am / WOD