07/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

20 cal ski

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Group warm-up starts on the hour!

A: Split Jerk (5X3 increase weight with sets )

Rest 1-2 mins between sets

B: Pendlay Row (3X5 increase weight with sets )

Rest 1-2 mins between sets

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Cooldown

3-5 mins machine

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Group cool down and stretch!

Friday, July 12th, 2019 at 2:00 am / WOD