07/28/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

Group warm-up starts 5 mins after the hour!

Weightlifting

Rest :20 b/t clusters 1:00 b/t A1 and A2

A1: Weighted pull-up clusters (2.2.2X3 )

A2: Strict press clusters (5.5.5X3)

Metcon

Metcon (Time)

4 consistent rounds:

30 cal assault bike/row

10 HSPU

2 rope climbs

rest 1:00 between rounds

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

Tuesday, July 28th, 2015 at 2:00 am / WOD