05/03/2019

Salt Lake City CrossFit – WOD

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Warm-up

400m run

200m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

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

Rest 2 mins between sets

B: Weighted wall sit (Accumulate 2 mins )

(DBs in front rack or hold plate)

Metcon

Metcon (Time)

150′ walking DB lunge

30 squat clean thrusters 135/95

800m run

Time cap = 18

Cooldown

3-5 mins machine

+

Group cool down!

Friday, May 3rd, 2019 at 2:00 am / WOD