09/11/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Press Deload sets will be completed tomorrow instead of today!

Metcon

Metcon (Time)

“9/11 Tribute WOD”

2001m row (or 1.25 mile run)

11 Box Jumps (24/20, 30/24)

11 Thrusters (115/75, 135/95)

11 Burpee Chest to Bar Pullups

11 Power Cleans (170/120, 185/135)

11 HSPU

11 Kettlebell Swings (53/35)

11 T2B

11 Deadlifts (170/120, 185/135)

11 Push Jerks (115/75, 135/95)

2001m Row (or 1.25 mile run)

*if an athlete begins workout with the row, they end the workout with a run, or vice versa*

Metcon

Metcon (No Measure)

Optional Core Cashout (if time allows)

3 Rounds not for time

20 Plank Hip taps (total)

:20s Star Plank each

20 Side bends each (40/20)

Friday, September 11th, 2020 at 2:00 am / WOD