10/15/2015

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 1000m row/30 cal AD/400m run/100 double unders:

group warm-up starts 5 after the hour!

+10 mins October skill work:

Pistols

Weightlifting

Rest 2:00 between sets

Deadlift (As heavy as possible 8-6-6-5-8)

Metcon

Metcon (Time)

4 rounds:

200m run

15 box jumps 24/20

10 alt KB or DB snatch

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Thursday, October 15th, 2015 at 2:00 am / WOD