08/27/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski

200m farmers carry

+

Group warm-up starts on the hour!

Weightlifting

A: Push Press (3-3-2-1-1-1)

Work to a heavy single for the day!

B: Single arm ring row (3X10/arm)

Rest as needed between sets

Metcon

Metcon (Time)

100 double unders

then:

15 renegade rows each arm 40/20

15 pull-ups

12 renegade rows each arm

12 chest to bar

9 renegade rows each arm

9 bar muscle ups

*Complete all renegade rows on one arm before moving to the next arm

(NOT alternating)

Cooldown

200m jog

200m walk

+

Group stretch and cool down

Tuesday, August 27th, 2019 at 2:00 am / WOD