10/02/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

accumulate 35 cals on 2 different machines

+

Group warm-up starts on the hour!

Skill

5-10 mins kipping pull-up practice!

Weightlifting

A: Single arm ring row (3X8/arm )

Rest as needed between sets, minimal rest between arms

B: Strict pull-up (3X max effort set unbroken )

Body weight or band if needed, add weight if BW is easy for you
Rest 1:00 between sets, score is combined unbroken sets

Metcon

Metcon (Time)

3 rounds

21 cal row

15 pull-ups

9 power snatch 135/95

rest 1:00 between

Time cap 20

Cooldown

200m jog

200m walk

+

Stretch and cool down!

Wednesday, October 2nd, 2019 at 2:00 am / WOD