05/17/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

15 cal assault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Dumbbell bench press (4X12 increase weight with sets )

Rest 1:00 between A1 and A2

A2: Chainsaw row (4X12/arm increase weight with sets )

Rest 2:00 between sets

Metcon

Metcon (Time)

800m run

5 rounds:

10 pull-ups

15 push-ups

20 air squats

800m run

time cap 30

Cooldown

3-5 mins machine

+

Group cooldown and stretch!

Friday, May 17th, 2019 at 2:00 am / WOD