05/14/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

10 wall squats

10 PVC pass thrus

10 PVC OHS

20 arm circles forward

20 arm circles backward

5 yoga push-ups

with a barbell:

5 behind the neck jerks

5 tempo OHS @5551

5 OHS

Weightlifting

Rest 2:00 between sets

Overhead Squat (As heavy as possible 5-3-1-3-5)

Metcon

Metcon (5 Rounds for time)

5 consistent rounds:

12 cal assault bike

15 box overs 20/14

1:1 rest

SLC RECOVERY

2X3K row at 75%

last 300m of every 1K increase to 85%

rest 5 mins between

Thursday, May 14th, 2015 at 2:00 am / WOD