10/21/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

15 cal row

+

Group warm-up starts on the hour

Weightlifting

3 rep max full clean (6-8 sets to find your 3 rep max touch and go clean)

Rest 1-2 mins between sets

Metcon

Metcon (AMRAP – Reps)

5 rounds:

3:00 of work 1:00 rest

10/8 cal assault bike

8 power cleans 135/95

remaining time wall balls 20/14

Cooldown

3-5 mins machine at an easy pace

+

Stretch and roll out!

Monday, October 21st, 2019 at 2:00 am / WOD