06/16/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2. Rest :10 between clusters

A1: Ring dip clusters (4X2.2.2.)

A2: Strict weighted pull-up clusters (4X2.2.2)

Metcon

Metcon (AMRAP – Reps)

4X3:00 AMRAP

30 double unders

5 pull-ups

3 wall walks

:90 rest between AMRAPs

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Tuesday, June 16th, 2015 at 2:00 am / WOD