09/12/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Press

DELOAD

Work sets, every 2 min:

5 at 40%

5 at 50%

5 at 60%

*perform 8-12 ring rows after each set*

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Metcon

Metcon (Time)

“Barbed”

20 Pullups

30 Push Ups

40 Situps

50 Air Squats

then

400m Medball Run 20/14

then

20 Pullups

30 Push Ups

40 Sit Ups

50 Air Squats

Too easy? Add a vest!

Saturday, September 12th, 2020 at 2:00 am / WOD