09/23/2019

Salt Lake City CrossFit – WOD

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Warm-up

10 cal row

10 cal assault bike

10 cal ski

+

Group warm-up starts on the hour!

Weightlifting

2 hang full cleans + 1 full clean from the floor (Work to a heavy complex in 6-8 sets)

Rest 2-3 mins between sets

Metcon

A: Metcon (Weight)

30 front squats at 60-70% of 1rm
Take not of # of sets it takes you to complete to apply in part B

B : Metcon (Time)

0:00-4:00

10 bar facing burpee penalty for each time you broke in part A

(if you went unbroken in part A, you went too light and you need to do 20 bar facing burpees anyway.) ( :

4:00-14:00

3 rounds

12/10 cal assault bike

10 clean and jerks 135/95

Score is time for the 3 rounds

Cooldown

200m jog

200m walk

+

Stretch and cool down!!

Monday, September 23rd, 2019 at 2:00 am / WOD