10/08/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts on the hour!

Weightlifting

Max effort strict pull-up rest :10 Max effort kipping pull-up (4X max set strict + kipping! )

Rest 2-3 mins between sets, Score is combined reps for strict and kipping for all 4 rounds

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Core work

* Optional:

5 of the complex:

:10 hollow hold

5 v ups

:10 hollow rocks

6 jackknifes

Cooldown

Tuesday, October 8th, 2019 at 2:00 am / WOD