08/19/2015

Salt Lake City CrossFit – WOD

Warm-up

400m run

2 rounds

50m single arm OH KB carry each arm

100m farmers carry

20 jumping jacks

Skill

10 mins row technique review

10-15 mins to complete:

3-2-1

rope climbs

HSPU

Accumulate 2:00 L-hang

Metcon

Metcon (Time)

20-18-16-14

Calorie row

KBS unbroken 53/35

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Wednesday, August 19th, 2015 at 2:00 am / WOD