08/25/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 10-10-10-10)

A2: Strict weighted pull-ups (As heavy as possible 8-8-8-8)

Metcon

Metcon (No Measure)

EMOM X21

min 1: 7 shoulder to OH 95/65

min 2: 30 double unders

min 3: 8 pull-ups

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Tuesday, August 25th, 2015 at 2:00 am / WOD