06/18/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Rest :90 between sets

Turkish Get Up (Establish a 1RM then 3X3 at 80%)

Metcon

Metcon (No Measure)

EMOMX21

Min1:12 wall balls 20/14

Min 2: 10 box overs 30/24

Min 3: 8 TTB

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Thursday, June 18th, 2015 at 2:00 am / WOD