06/17/2015

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

250m row

10 air squats

10 walking lunges

10 push-ups

then:

1:00 couch stretch each leg

1:00 pigeon stretch each leg

+

group barbell

Weightlifting

15-20 mins to find a heavy power SN+SN+OHS

Power snatch + full snatch + OHS (Establish a heavy(ish) complex )

Metcon

Metcon (Time)

400m carry (heavy object of choice)

then 3 rounds:

500m row

:30 side star plank each side

200m run

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Wednesday, June 17th, 2015 at 2:00 am / WOD