09/09/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cals row

15 cals assault bike

+

Group warm-up starts on the hour!

Weightlifting

3 position clean + 1 jerk (*Full cleans, 6 sets to work to a heavy complex )

Rest as needed between sets

Metcon

Metcon (Time)

With a partner:

100 cal row ( switch as needed)

50 full clean and jerks 135/95 total (alternate every rep)

400m run together

30 bar facing burpees synced

20 shoulder to overhead each (one person works at a time)

** Time cap 23

Cooldown

3-5 mins machine

+

Group stretch and cool down!

Monday, September 9th, 2019 at 2:00 am / WOD