10/30/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

250m row

15 cal ski

+

Group warm-up starts on the hour!

Skill

10 mins weakness/skill work of your choice!!!

Weightlifting

A: Weighted Pull-ups (15-10-8 weighted strict pull-ups )

Increase weight with sets, rest 2 between

B: Barbell Row (15-10-8 increase weight with sets )

Rest 1-2 mins between

Metcon

PACING challenge!! (refer to Quick tip Tuesday)

Try to make ALL 5 rounds within 2-3 seconds!

Metcon (Time)

5 rounds:

15/10 cal row

10 chest to bar pull-ups

10 dumbbell cleans 40/20

rest 1:00

Cooldown

200m jog

200m walk

+

stretch and cooldown 3-5 mins!!

Wednesday, October 30th, 2019 at 2:00 am / WOD