06/04/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

50 single unders

50 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Floor Press (3X10 )

Increase weight with sets

A2: One arm landmine row (3X10-12/arm, increase weight with sets )

Rest :20 between arms, 1-2 mins between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:00

25 pull-ups

MAX cal row in remaining time

rest 2:00

AMRAP 4

20 chest to bar pull-ups

MAX cal assault bike in remaining time

rest 2:00

AMRAP 4

15 handstand push-ups

MAX double unders in remaining time

** Score is total pull-ups,C2B, and double unders

Cooldown

200m jog

2 mins bike easy pace

+

Group cool down and stretch

Tuesday, June 4th, 2019 at 2:00 am / WOD