10/28/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m jog

20 cal assault bike

+

Group warm-up starts on the hour!

Weightlifting

3 rep max full snatch (6-8 sets to find your 3RM full snatch!)

Rest as needed between sets

Metcon

Metcon (Time)

30/25 cal assault bike

then:

21 overhead squats 45/35

21 box jumps 30/24

15 overhead squats 95/65

15 box jumps 30/24

9 overhead squats 135/95

9 box jumps 30/24

time cap 18

Cooldown

500m row at an easy pace

+

Stretch and cool down!!

Monday, October 28th, 2019 at 2:00 am / WOD