09/20/2019

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 (12-9-7-7 )

Increase weight with sets, rest 2-3 mins

Metcon

Metcon (AMRAP – Reps)

0:00-5:00

400m run

Max effort deadlifts in remaining time 225/155

5:00-7:00 rest

7:00-19:00

AMRAP

14 alternating dumbbell snatch 40/20

200m run

10 Toes to bar

** one round = 30 reps (run =6)

** Score is total DL reps + AMRAP reps

Cooldown

500m row at an easy pace

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Stretch and roll out!

Friday, September 20th, 2019 at 2:00 am / WOD