05/18/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

3 rounds:

10 air squats

10 jumping jacks

5 push-ups

10 jumping lunges

Weightlifting

Rest 2:00 between sets

Front Squat (As heavy as possible complete 5-3-1-5-3-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

6 power cleans 95/65

8 thrusters 95/65

10 bar facing burpees

SLC RECOVERY

10 mins z1 Ad

+

:30 at 80%

:30 at 50%

+

10 mins z1 row

+ 30 mins mobility

Monday, May 18th, 2015 at 2:00 am / WOD