05/10/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

25 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Bench Press (Work to a heavy single in 6 sets or 8 mins )

Rest as needed

B: Bent over barbell rows (4X6 increase weight with sets )

Rest 1-2 mins between sets

Metcon

Metcon (Time)

600m run

50 HSPU

40 TTB

30 cal machine

20 shoulder to overhead 135/95

10 ring or bar muscle ups (or 15 c2b/15dips)

time cap 25

Cooldown

200m jog

200m walk

+

Group cool down/stretch 3-5 mins

Friday, May 10th, 2019 at 2:00 am / WOD