10/11/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m run

200m row

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Group warm-up starts on the hour!

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Weightlifting

Deadlift (5X5 increase weight with sets )

Cooldown

3-5 mins machine at an easy pace

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Group stretch and cooldown!

Friday, October 11th, 2019 at 2:00 am / WOD