06/14/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Ring rows (3X max set with 2 sec pause at the top )

Rest 1:00 between A1 and A2

A2: 1/2 kneeling arnold press (3X12-15, increase weight with sets )

Rest 2:00 between sets (no rest between arms)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cooldown

200m jog

200m walk

+

3-5 mins stretch

Friday, June 14th, 2019 at 2:00 am / WOD