05/13/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m farmers carry

200m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (4X8 increase weight with sets )

Rest 90 seconds between sets

B: Hang clean + 2 hang full cleans (EMOM X8 )

Increase weight with sets

Metcon

Metcon (Time)

3 rounds:

15 thrusters 95/65

10 bar facing burpees

rest 2

3 rounds:

35 double unders

10 front squats 95/65

Cooldown

3-5 mins machine easy pace

+

Group stretch

Monday, May 13th, 2019 at 2:00 am / WOD