08/01/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

15 cal ski

+

Group warm-up starts on the hour!

Weightlifting

Weighted rear elevated split squats (4X8/leg increase weight with sets )

Rest 1-2 b/t sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 alternating walking lunge with one DB (must be held above waist)

15/10 cal assault bike

7 burpee + 2 box jump 24/20

one round= 37 reps

Cooldown

200m jog

200m walk

+

Stretch and cool down

Thursday, August 1st, 2019 at 2:00 am / WOD