Salt Lake City CrossFit – WOD

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800m run/walk


group warm-up starts 5 mins after the hour!


A1: Weighted dip clusters (4X3.2, rest :10 between clusters )

Weighted, band, or body weight
Rest 1:00 between A1 and A2, increase weight with sets

A2: Weighted pull-up clusters (4X3.2, rest :10 between clusters )

Rest 2:00 between sets, increase weight with sets


Metcon (AMRAP – Rounds)

EMOM as long as you can last!

Minute 1: 5 lateral burpees over the bar

Minute 2: 2 power cleans

** Every minute you will start with 5 lateral burpees over the bar but you will INCREASE by 2 reps on the power cleans each round



3-5 mins machine


Group cool down 3-5 mins

Friday, September 14th, 2018 at 2:00 am / WOD