07/01/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

3 rounds :20 each movement

air squats

pull-ups

plank

jumping lunges

then:

1:00 calf stretch each leg

200m run

Weightlifting

20 mins to establish a heavy power clean + power jerk

Power clean + power jerk

Metcon

Metcon (Time)

15-12-9

power clean + jerk 115/75

box jumps 24/20

SLC RECOVERY

5k row

every 500m 5 over the erg burpees

Wednesday, July 1st, 2015 at 2:00 am / WOD