08/09/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal row

20 cal ski

+

Group warm-up starts on the hour!

Weightlifting

A: Split jerk from rack or blocks (5X4 increase weight with sets )

rest 1-2 mins between sets

B: Pendlay row (6X2 increase weight with sets )

Rest 1-2 mins between sets

Metcon

Metcon (Time)

1 mile run

55 toes to bar

35 power snatch 95/65

Cooldown

200m jog

200m walk

+

Stretch and cool down 3-5 mins!

Friday, August 9th, 2019 at 2:00 am / WOD