09/25/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

15 cal ski

15 cal row

+

Group warm-up starts on the hour!

Skill

5-10 mins bar muscle up practice!

Weightlifting

A: Ring rows (3X10 band, body weight, or add weight if RX )

Rest 1-2 mins between sets

B: Weighted Pull-ups (Accumulate 40! Rest as needed between sets )

Score is number of sets it takes you to accumulate 40 reps

Metcon

Metcon (Time)

10 rounds:

2 alternating dumbbell snatch 50/35 (one right one left)

1 burpee pull-up

2 alternating dumbbell snatch 50/35 (one right one left)

1 burpee bar muscle up

Time cap 16

Cooldown

3-5 mins machine

+

Stretch and cool down

Wednesday, September 25th, 2019 at 2:00 am / WOD