09/10/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts on the hour

Weightlifting

A: Ring Rows (3X15, add weight if BW isn’t challenging )

Rest 1-2 mins between sets

B: Weighted Pull-ups (Accumulate 30 weighted or BW strict pull-ups )

Score is sets it takes to complete 30 reps, rest 1-2 mins between sets

Metcon

Metcon (Time)

3 rounds:

400m run

20 chest to bar pull-ups

2/1 rope climbs

Core work

Optional:

2 rounds

20 hollow rocks

20 V-ups

:30 L sit

Cooldown

250m row

200m jog

+

Stretch and roll out!

Tuesday, September 10th, 2019 at 2:00 am / WOD