05/25/2019

Salt Lake City CrossFit – WOD

Scotty Memorial WOD at 9:00 AM
Minute of silence at 9:15

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Warm-up

5 mins machine at an easy pace

+

Group warm-up!

Moment of silence to honor Scotty will be held at 9:15 am

Metcon

“SCOTTY” (Time)

5 rounds:

30 calorie row

30 alternating walking dumbbell lunges 50/35

30 deadlifts 135/95

100 double unders

26 kettlebell swings 53/35
𝐒𝐜𝐨𝐭𝐭𝐲 𝐰𝐚𝐬 𝐤𝐢𝐥𝐥𝐞𝐝 𝐢𝐧 𝐒𝐲𝐫𝐢𝐚 𝐛𝐲 𝐚 𝐬𝐮𝐢𝐜𝐢𝐝𝐞 𝐛𝐨𝐦𝐛𝐞𝐫 𝐨𝐧 𝟏/𝟏𝟔/𝟐𝟎𝟏𝟗. 𝐇𝐞 𝐰𝐚𝐬 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐃𝐈𝐀 𝐚𝐭 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞. 𝐏𝐫𝐢𝐨𝐫 𝐭𝐨 𝐭𝐡𝐚𝐭 𝐡𝐞 𝐡𝐚𝐝 𝐬𝐞𝐫𝐯𝐞𝐝 𝐭𝐡𝐞 𝐔.𝐒. 𝐍𝐚𝐯𝐲 𝐚𝐧𝐝 𝐚𝐬 𝐚 𝐍𝐚𝐯𝐲 𝐒𝐄𝐀𝐋. 𝐇𝐢𝐬 𝐦𝐢𝐥𝐢𝐭𝐚𝐫𝐲 𝐚𝐰𝐚𝐫𝐝𝐬 𝐚𝐧𝐝 𝐝𝐞𝐜𝐨𝐫𝐚𝐭𝐢𝐨𝐧𝐬 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐭𝐡𝐞 𝐒𝐄𝐀𝐋 𝐈𝐧𝐬𝐢𝐠𝐧𝐢𝐚, 𝐍𝐚𝐯𝐲 𝐚𝐧𝐝 𝐌𝐚𝐫𝐢𝐧𝐞 𝐂𝐨𝐫𝐩𝐬 𝐀𝐜𝐡𝐢𝐞𝐯𝐞𝐦𝐞𝐧𝐭 𝐌𝐞𝐝𝐚𝐥, 𝐆𝐨𝐨𝐝 𝐂𝐨𝐧𝐝𝐮𝐜𝐭 𝐌𝐞𝐝𝐚𝐥, 𝐍𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐃𝐞𝐟𝐞𝐧𝐬𝐞 𝐒𝐞𝐫𝐯𝐢𝐜𝐞 𝐌𝐞𝐝𝐚𝐥, 𝐑𝐢𝐟𝐥𝐞 𝐌𝐚𝐫𝐤𝐬𝐦𝐚𝐧𝐬𝐡𝐢𝐩 𝐑𝐢𝐛𝐛𝐨𝐧 𝐚𝐧𝐝 𝐏𝐢𝐬𝐭𝐨𝐥 𝐄𝐱𝐩𝐞𝐫𝐭 𝐌𝐞𝐝𝐚𝐥. 𝐇𝐢𝐬 𝐃𝐈𝐀 𝐚𝐰𝐚𝐫𝐝𝐬 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐭𝐡𝐞 𝐒𝐞𝐜𝐫𝐞𝐭𝐚𝐫𝐲 𝐨𝐟 𝐃𝐞𝐟𝐞𝐧𝐬𝐞 𝐌𝐞𝐝𝐚𝐥 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐆𝐥𝐨𝐛𝐚𝐥 𝗪𝐚𝐫 𝐨𝐧 𝐓𝐞𝐫𝐫𝐨𝐫𝐢𝐬𝐦.⁣⁣

The 5 rounds represent Seal team 5

The 216 reps per round represent BUDS Class 216

Cooldown

3- 5 mins machine or easy jog

+

3-5 mins stretching/rolling

Saturday, May 25th, 2019 at 2:00 am / WOD