10/13/2015

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

5-10 mins October skill work: chest to bar/linking chest to bar

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo bench press @5151 (As heavy as possible 3X8)

A2: Tempo 45 degree row @5151 (As heavy as possible 3X8)

Metcon

Metcon (AMRAP – Reps)

8 rounds of the series, 16:00 min total:

:20 seconds on :10 seconds off (transition to next movement):

double unders

pull-ups

cal row

thrusters 95/65

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Tuesday, October 13th, 2015 at 2:00 am / WOD