09/24/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m run

200m row

+

Group warm-up starts on the hour!

Weightlifting

Shoulder Press (9-7-5-5 )

Rest as needed between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

200m run

2 wall walks

4 toes to bar

6 push press 115/85

One round = 18 reps

200m run = 6 reps

Core work

* Optional:

2-3 rounds:

:30 weighted hanging knee raises

rest :30

:30 abmat sit-ups

rest :30

:30 windshield wipers

rest:30

Cooldown

30 cal machine at an easy pace

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Stretch and cooldown!

Tuesday, September 24th, 2019 at 2:00 am / WOD