08/29/2019

Salt Lake City CrossFit – WOD

#WODoftheweek

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Warm-up

200m farmers carry

200m row

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Group warm-up starts on the hour!

Weightlifting

Rear elevated split squats (3X15/leg )

Rest as needed, increase weight with sets

Metcon

In August of 2013, SLC CrossFit lost a very special member. Emily was a total beast in the gym, a certified free spirit, and a world traveler. She had a natural ability to excel at even the hardest movements — she would regularly handstand walk from her front room to her kitchen just for fun! Her soul radiated and impacted anyone around her. She will always be a part of our family and is deeply missed.

Emily M (Time)

5 rounds:

400m run

10 meter handstand walk

20 front squats @135/95 (no rack)

Cooldown

3-5 mins machine at an easy pace

+

Stretch and roll out!

Thursday, August 29th, 2019 at 2:00 am / WOD