06/07/2019

Salt Lake City CrossFit – WOD

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Warm-up

400m jog or 30 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Weighted Pull-ups (10-9-8-7-6-5-4-3-2-1)

no rest b/t A1 and A2

A2: Weighted dips (1-2-3-4-5-6-7-8-9-10)

no rest b/t sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m run

15 hand release push-ups

50 double unders

5 wall walks

3 bar or ring muscle ups

(or sub with jumping bar muscle ups or 5 dips/5 c2b)

200m run = 4 reps

Cooldown

3-5 mins machine at an easy pace

+

Group stretch/cool down

Friday, June 7th, 2019 at 2:00 am / WOD