10/29/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 single unders

50 double unders

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Group warm-up starts on the hour!

Weightlifting

5 mins to warm-up strict press, push press, split jerk. Once warmed up, start a running clock and find your max with a 90-second rest between!

A: Shoulder Press (3 attempts to find a 1RM strict press!! )

Rest 90 seconds

B: Push Press (3 attempts to find 1RM push-press!)

Rest 90 seconds between

C: Split Jerk (3 attempts to find a 1RM! )

90 seconds rest between

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 handstand push-ups

8 devils press 40/20

35 double unders

Core work

** Optional

5 of the complex:

:10 hollow hold

5 v ups

:10 hollow rocks

6 jack knifes

Cooldown

3-5 mins machine

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Group stretch and cool down!

Tuesday, October 29th, 2019 at 2:00 am / WOD