10/02/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (3X3 at 75%)

A2: Barbell Row (3X3 at 75%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5 HR push ups

10 KBS 53/35

200m run

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Friday, October 2nd, 2015 at 2:00 am / WOD