10/22/2019

Salt Lake City CrossFit – WOD

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Warm-up

Accumulate 30 cals on 2 different machines!

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Group warm-up starts on the hour!

Weightlifting

2 strict press + 2 push press + 2 split jerk (6X1 increase weight with sets )

Rest 2 mins between, increase weight with sets

Metcon

Metcon (Time)

400m run buy in

7 rounds:

25 double unders

10 push press 95/65

8 handstand push-ups

400m run cash out

cap = 16

Core work

** Optional

1-2

50 deadbugs

Accumulate 1:00 L-hang

50 banded hollow rocks

Cooldown

500m row at an easy pace

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Stretch and cool down!

Tuesday, October 22nd, 2019 at 2:00 am / WOD