10/14/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

3 rounds:

5 push-ups

5 pull-ups

5 air squats

:30 plank

Skill

October skill work: 15-20 mins

ring and bar muscle ups

Metcon

Metcon (Calories)

Downtown: Assault bike

:45 MAX EFFORT

X8

fully recover, rest as needed between sprints

keep cals consistent

Score is average cals

Metcon (Weight)

East: Sled pushes

50m heavy sled push

X8

fully recover, rest as needed between sprints

choose a challenging weight

keep rounds consistent

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Wednesday, October 14th, 2015 at 2:00 am / WOD