10/05/2015

Salt Lake City CrossFit – WOD

Warm-up

30 Cal AD

:60 bottom of squat hold

10 air squats

1:00 couch stretch each leg

then

3 rounds:

20 jumping jacks

10 jumping squats

10 hollow arch swings

Weightlifting

Rest 2:00 between sets

Tempo back squat @42×1 (AHAP 10-8-6-10 )

Metcon

Metcon (Time)

3 rounds:

50 DU

8-6-4

pistols

walkng OH plate lunges 45/35

rest 1:00

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Monday, October 5th, 2015 at 2:00 am / WOD