Salt Lake City CrossFit – WOD


400m run

Starting at garage and ending at cage down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up


10 banded good mornings

10 ghd ext

10 ghd glute ham raise


Group barbell warm-up

Full snatch w/ 3 sec pause at knee (Establish a max snatch with a 3 second pause @knee)


One person works at a time with the exception of the double unders, which both do at the same time.

Alternate every 5 reps on KBS

Alternate every 2 reps on hang snatch (Partner that isn’t working holds barbell at waist while other is working, reps don’t count if one partners barbell is on the floor)

Alternate every 5 reps on target burpees

*scale double unders with 150 single unders

Metcon (Time)

With a partner:

100 double unders each

50 KBS 53/35

30 hang power snatch 95/65

50 6″ target burpees

100 double unders each


5K row

Every 500 M do:

10 inch worms

30 sec HS hold


20 min mobility

Wednesday, May 6th, 2015 at 2:00 am / WOD