07/02/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 air squats

10 hollow arch rocks

10 hollow arch swings

:60 plank

Weightlifting

Rest 2:00 between sets

Tempo OHS @44X1 (Establish a 1RM then 3X3 @80% with same tempo)

Metcon

RX+

OH lunges: 95/65 barbell

replace wall walks:50m HS walk

Metcon (AMRAP – Reps)

4X3:00 AMRAP

12 wallballs 20/14

12 OH plate walking lunges 45/35

2 wall walks

rest 2:00 between AMRAPs

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Thursday, July 2nd, 2015 at 2:00 am / WOD