Salt Lake City CrossFit – WOD
200m run forward
200m run backward (be careful and stay on the sidewalk!)
Group warm-up starts 5 mins after the hour!
A: Back Squat (4X8 increase weight with sets )
Rest as needed between sets
B: Rear elevated split squats (3X12/leg with bar in back rack )
No rest b/t legs, 2:00 between sets
Metcon (AMRAP – Reps)
Odd: Snatch complex Power snatch + hang full snatch + 3 OHS (score heaviest weight below)
Even: :30 max box jump overs
Score is combined box overs each round
Power snatch + hang full snatch + 3 overhead squats
3-5 mins machine at an easy pace
Group cool down!