10/09/2015

Salt Lake City CrossFit – WOD

A little early celebration WOD for SLCCF’s very own, Justin Dickson! For those of you that haven’t heard, he’s turning 40 this Saturday!! Be sure to remind him he’s now “over the hill.”

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo strict press @5151 (5-5-5-3-3)

A2: Tempo 90 degree bent over row @5155 (5-5-5-3-3)

Metcon

HAPPY BIRTHDAY JUSTIN!

Metcon (Time)

“Over the hill”

1 rope climb

10 cleans at 70%

20 TTB

30 box overs 24/20

40 wall balls

30 burpees

20 CTB

10 cleans 70%

1 rope climb

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Friday, October 9th, 2015 at 2:00 am / WOD