09/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

15 cal bikw

200m run

+

group warm-up starts on the hour!

Weightlifting

Front Squat (15-12-9-9 )

Rest 2-3 mins between sets

Metcon

Metcon (Time)

2 rounds:

50 wallballs 20/14

50 box jumps 24/20

50′ single arm dumbbell overhead walking lunge 50/35

rest 3 b/t rounds

Time cap 20

Cooldown

3-5 mins machine

+

Stretch and roll out!

Thursday, September 12th, 2019 at 2:00 am / WOD