05/23/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m run forward

200m run backward (be careful and stay on the sidewalk!)

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Group warm-up starts 5 mins after the hour!

Weightlifting

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

Metcon (AMRAP – Reps)

EMOM X14

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

Cooldown

3-5 mins machine at an easy pace

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Group cool down!

Thursday, May 23rd, 2019 at 2:00 am / WOD