Salt Lake City CrossFit – WOD


400m run

Starting at garage and ending at cage down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up

Oct skills practice:

toes to bar


Alternate and rest 1:00 between A1 and A2

A1: Weighted ring dips (As heavy as possible or w/band 8-6-6-7-10)

A2: Strict weighted chest to bar (As heavy as possible or w/band 8-6-6-7-10)


Metcon (AMRAP – Reps)

Score all reps.

In teams of 3:

7 mins to complete:

50 strict press 75/55

50 strict press 105/85

AMRAP push press or push jerk 135/95

rest 3

7 mins to complete:

50 cleans 95/65

50 cleans 135/95

AMRAP cleans 155/115

rest 2

AMRAP 3 of wall balls 20/14

switch as needed, one person rests, one person holding plank, one person doing WB.


3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Friday, October 16th, 2015 at 2:00 am / WOD