06/10/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

200m farmers carry

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: “Stop” deadlifts (not tNg) (3X15)

Increase weight with set, rest 2:00 between sets

B: Overhead Squat (3X15 (taken from the floor) )

Increase weight with sets, rest 2:00 between sets

Metcon

Metcon (Time)

400m run

25 single arm dumbbell overhead squats right arm 40/20

400m run

25 single arm dumbbell overhead squats left arm 40/20

400m run

25 wall balls 20/14

time cap 14

Cooldown

3-5 mins machine at an easy pace

+

Group stretch and cool down

Monday, June 10th, 2019 at 2:00 am / WOD