09/13/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

15 cal row

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Group warm-up starts on the hour!

Weightlifting

Snatch grip RDL (15-12-9-9 increase weight with sets )

Rest as needed between

Metcon

Metcon (Time)

15-12-9

deadlift 225/155

lateral burpees over the bar

Rest 2:00 (drop weight on bar)

12-9-5

power snatch 115/85

lateral burpees over the bar

Core work

Optional

2-3 rounds:

:30 Copenhagen plank windmill right

:30 Copenhagen plank windmill left

30 Russian twists

Cooldown

400m jog/walk at an easy pace

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Stretch and cool down!

Friday, September 13th, 2019 at 2:00 am / WOD