09/01/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Weighted ring dips (As heavy as possible 10-8-6-6)

A2: Both arms bent over DB row (As heavy as possible 10-8-6-6)

Metcon

Metcon (Time)

21-15-9

toes to bar

box overs 24/20

starting at 0:00 EMOM 2 burpees

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Tuesday, September 1st, 2015 at 2:00 am / WOD