10/06/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo ring dip @5555 (Establish a 1RM then 3X3 at 80%)

A2: Tempo strict CTB @5155 (Establish a 1RM then 3X3 at 80%)

Metcon

Metcon (No Measure)

0:00-4:00

EMOM

9 pull-ups

1:00 rest

6:00-10:00

EMOM

11 burpees

rest 1:00

12:00-16:00

EMOM

13 box jumps 24/20

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

Tuesday, October 6th, 2015 at 2:00 am / WOD