05/02/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m jog

200m farmers carry

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Deadlift (5X5 at 75-80% of 1RM )

Rest 2:00 between sets

B: ring plank hold (Score is sets it takes you to accumulate 3:00 )

Accumulate 3:00

Metcon

Metcon (AMRAP – Reps)

1:00 max effort deadlifts 135/95

rest 1:00

1:00 max effort box jumps 24/20

rest 1:00

1:00 max effort calorie machine

rest 3:00

X3
Score is total reps for all 3 rounds combined

Cooldown

500m row at an easy pace

+

Group cool down/stretch 3-5 mins

Thursday, May 2nd, 2019 at 2:00 am / WOD