08/22/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m row

200m run

12 cal bike

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Group warm-up starts on the hour!

Weightlifting

Back rack reverse lunge (EMOM X8 4 total alternating HEAVY lunges )

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Cooldown

3-5 mins machine at an easy pace

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Group stretch and cool down!

Thursday, August 22nd, 2019 at 2:00 am / WOD