Salt Lake City CrossFit – WOD
50 double unders
20 cal ski
Group warm-up starts 5 mins after the hour!
A: Back Squat (3X12 as heavy as possible )
Increase weight with sets, record heaviest set. Rest 2-3 mins between sets
B: Weighted rear elevated split squats (3X12/leg )
Use DBs, rest 1:00 between sets, no rest between legs
5 mins max cal assault bike
50 burpee box jumps 24/20
5:00 max cal row
Score is total calories for row and bike
3-5 mins bike
group stretch/cool down!