07/30/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 single unders

50 double unders

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Group warm-up starts on the hour!

Weightlifting

A1: One arm landmine row (3X8/arm increase weight with sets )

Rest 1:00 between A1 and A2

A2: Push Press (3X8 increase weight with sets )

Rest 2:00 between sets

Metcon

Metcon (Time)

5 rounds:

20/15 cal row

14 DB hang clean and jerk (7 each arm- not alternating) 50/35

15 barbell bent over rows 95/65

rest 1:00 b/t rounds

Cooldown

500m row at an easy pace

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Group cool down and stretch!

Tuesday, July 30th, 2019 at 2:00 am / WOD