10/10/2019

Salt Lake City CrossFit – WOD

HAPPY BIRTHDAY, COACH JUSTIN!!

View Public Whiteboard

Warm-up

200m farmers carry

200m jog

+

Group warm-up starts on the hour!

Weightlifting

Front squat / Back squat (3X5 front squats immediately into 8 back squats )

5 front squats into 8 back squats
Rest 2-3 mins between sets, increase weight with sets and score heaviest set

Metcon

Metcon (Time)

With a partner:

3 rounds

44 back squats 95/65

44 double unders

44 wallballs 20/14

Time cap = 20

Split reps and switch as needed on the back squats and the wall balls, both partners complete the double unders and work at the same time

Cooldown

30 cals machine at an easy pace

+

Group stretch and cool down

Thursday, October 10th, 2019 at 2:00 am / WOD