07/23/2015

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

A: Power Snatch (Increase weight with sets 4-3-3-3 rest 2:00)

B : Tempo OHS @42X1 (As heavy as possible 5-4-3 rest 2:00 )

Metcon

Metcon (Time)

21-15-9

C2B pull-ups

OHS 95/65

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Thursday, July 23rd, 2015 at 2:00 am / WOD