05/30/2019

Salt Lake City CrossFit – WOD

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Warm-up

35 calorie row or ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: “Stop” deadlifts (not tNg) (3X15, increase weight with sets )

rest 2:00 between sets

B: Single leg dumbbell RDL (3X15/leg (rest :15 between legs) )

Rest 1-2 mins between sets

Metcon

Metcon (AMRAP – Reps)

0:00-7:00

800m run

max deadlifts in remaining time 185/135

8:00-15:00

800m run

max bar facing burpees in remaining time

16:00-18:00

max alternating jumping lunges

* score is total deadlifts, bar facing burpees, and jumping lunges combined!

Cooldown

200m jog

200m walk

+

Group cool down and stretch!

Thursday, May 30th, 2019 at 2:00 am / WOD