07/13/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

2 light KB windmills each arm

20m single arm OH KB carry each arm

Weightlifting

Rest 2:00 between sets

Back Squat (As heavy as possible 12-10-8-15)

Metcon

Metcon (AMRAP – Reps)

GRANITE GAMES WEEK 4

13 minute AMRAP

10 Deadlifts (165/105)

3 Pull-ups

10 Deadlifts (185/125)

6 Pull-ups

10 Deadlifts (205/145)

9 Pull-ups

10 Deadlifts (225/165)

12 Pull-ups

10 Deadlifts (245/185)

15 Pull-ups

10 Deadlifts (265/205)

MAX Pull-ups

Metcon (AMRAP – Reps)

RX+ 13 Minute AMRAP

10 Deadlifts (225/155)

5 Ring Muscle-ups

10 Deadlifts (255/175)

5 Ring Muscle-ups

10 Deadlifts (285/195)

5 Ring Muscle-ups

10 Deadlifts (315/215)

5 Ring Muscle-ups

10 Deadlifts (345/235)

5 Ring Muscle-ups

10 Deadlifts (375/255)

MAX Ring Muscle-ups

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Monday, July 13th, 2015 at 2:00 am / WOD