07/01/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

35 cals machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Aim to increase A & B by 5-10 pounds from the week of 6/17!

A: Clean grip RDL (4X8 increase weight with sets )

Rest 2-3 mins between

B: Back Squat (3X5 increase weight with sets )

Rest 2-3 between sets

Metcon

Metcon (Time)

3 rounds:

12 back squats at 55% 1RM

15 Toes to bar

200m heavy object carry

200m run

time cap 18

Cooldown

200m jog

200m walk

+

Stretch and roll out!

Monday, July 1st, 2019 at 2:00 am / WOD