09/03/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m row

20 cal assault bike

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Group warm-up starts on the hour!

Weightlifting

A1: Shoulder Press (3X 3-5 at 75-80% )

Rest as needed between A1 and A2

A2: Strict pull-up (3X 3-5 at 75-80% )

Body weight or band if needed, add weight if BW is easy for you
Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds)

EMOM until you can’t complete the clean and jerk and wall walk! (or 22 mins)

increase by 1 rep (both movements) each minute

min 1: 3 clean and jerks 95/65 +1 wall walks

min 2 = 4 clean and jerks + 2 wall walks

min 3 = 5 clean and jerks + 3 wall walks

min 4= 6 clean and jerks + 4 wall walks

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll out!

Tuesday, September 3rd, 2019 at 2:00 am / WOD