08/19/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts on the hour!

Weightlifting

A: Clean grip RDL (3-3-2-2 increase weight with sets )

Rest 2 mins between sets, record heaviest set of 2

B: Back Squat (3-2-1-1-1, work to a heavy single )

Rest 2-3 mins between sets

Metcon

Metcon (AMRAP – Reps)

EMOM X12

:35 seconds of work each minute of 1 of the complex: full snatch + hang full snatch

+

bar facing burpees in remaining time (until :35 mark)
Score is heaviest weight completed for snatch + hang snatch and total burpees combined

Cooldown

3-5 mins machine

+

Group stretch/cool down

Monday, August 19th, 2019 at 2:00 am / WOD