07/30/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Dumbbell step up (3X12/leg )

Increase weight with sets, rest 90 between sets

B: Front squat (3X10 Must be taken from the floor )

Rest 1:00 between sets, increase weight with sets

Metcon

Metcon (Time)

For time:

60 burpee box overs 24/20

EMOM starting at 0:00

8 air squats

*time cap 18:00

Cooldown

400m jog/walk

+

3-5 mins group stretch

Monday, July 30th, 2018 at 2:00 am / WOD