08/14/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

200m run

+

Group warm-up starts on the hour!

Gymnastics

5-10 mins bar muscle up practice!

+

3 rounds:

30 hollow hold scissor kicks

30 kettlebell dead bugs

5 GHD sit-ups + :20 GHD hollow hold

Metcon

Metcon (AMRAP – Reps)

EMOM X12

odd: :40 max cals assault bike

even: :30 max KBS 53/35

rest 3

On the min X5

max set UNBROKEN toes to bar

* Score is combines calories, KBS, TTB

Cooldown

30 cals machine at an easy pace

+

Group cool down and stretch

Wednesday, August 14th, 2019 at 2:00 am / WOD