06/19/2015

Salt Lake City CrossFit – WOD

SLC Barbell is cancelled tomorrow, see you next Saturday for some clean and jerks!

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 air squats

10 hollow arch rocks

10 hollow arch swings

:60 plank

Weightlifting

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

A1: Bench press clusters (As heavy as possible 4X2.2.2)

A2: Ring dip clusters (As heavy as possible 4X2.2.2)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Friday, June 19th, 2015 at 2:00 am / WOD