05/06/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

200m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (Work to a heavy single or 1RM in 10 mins! )

Rest as needed between sets, try to get at least 7-8 reps in

Metcon

Full clean + hang full clean + 3 touch and go power cleans (Every 90 seconds X6 sets )

Metcon (Time)

Rest 2:00 after final clean complex

Then:

50 bar facing burpees

with OTM 5 air squats

Cooldown

3-5 mins machine

+

Stretch and roll!

Monday, May 6th, 2019 at 2:00 am / WOD