Salt Lake City CrossFit – WOD

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50 double unders

50 single unders


Group warm-up starts 5 mins after the hour!


A1: Bent over barbell rows (3X12 increase weight with sets )

Rest 1:00 between A1 and A2

A2: Bench Press (3X12 increase weight with sets )

Rest :30 between A2 and A3

A3: ring plank hold (3X1:00 )

Accumulate 1:00
Rest 2:00 between sets, record total sets it takes you to accumulate


Metcon (AMRAP – Rounds and Reps)

2 mins work 1 min rest X8

10 pull-ups

10 thrusters 95/65 barbell

10 push-ups

20/15 cal row

*start each round where you ended in the previous round


500m row at easy pace


group cool down

Friday, October 5th, 2018 at 2:00 am / WOD