10/30/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

10 burpees

50 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Weighted stationary dip (Increase weight with sets 8-6-6-4-2 )

*Add weight, body weight, or use bands if needed
Rest 1:00 between sets

A2: Bent Over Row (Increase weight with sets 8-6-6-4-2 )

Rest 2 between sets

Metcon

Metcon (Time)

3 rounds:

10 HSPU

20 devils press (choose weight)

30 cal row

Cooldown

200m slow jog

200m walk

+

group cool down!

Tuesday, October 30th, 2018 at 2:00 am / WOD