07/09/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal ski

200m farmers carry

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Empty barbell push press tabata (Score is total reps )

*Hold barbell overhead or in front rack during rest

B: Strict pull-up (Accumulate 35 reps in as little sets as possible )

Body weight or band if needed, add weight if BW is easy for you
Score is sets it takes to accumulate 35 reps

Metcon

Metcon (Time)

800m run

2 rounds of Cindy:

5 pull-ups

10 push-ups

15 air squats

800m run

2 rounds of Mary:

5 handstand push-ups

10 alt pistols

15 pull-ups

Time cap 23

Cooldown

3-5 mins machine at an easy pace

+

Group cool down and stretch!

Tuesday, July 9th, 2019 at 2:00 am / WOD