05/24/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Low ring push-ups (3XMax effort set )

Score is combined reps, rest 1:00 between A1 and A2

A2: Dumbbell push press (3X 12 increase weight with sets )

Rest 2:00 between sets

Metcon

Metcon (Time)

30 wall balls 20/14

200m run

30 push-ups

800m run

15 bar muscle ups or 30 chest to bar pull-ups

200m run

30 wall balls

time cap 20

Cooldown

3-5 mins machine at an easy pace

+

Group stretch

Friday, May 24th, 2019 at 2:00 am / WOD