10/20/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

5 yoga push ups

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Oct skill: 5-10 mins rope climbs/legless rope climbs

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (As heavy as possible 8-6-6-7-10)

A2: 90 degree bent over row (As heavy as possible 8-6-6-7-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 mins on 1 min off X7

1 rope climb

5 HSPU

30 double unders

10 ground to overhead 135/95

SLC RECOVERY

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

Tuesday, October 20th, 2015 at 2:00 am / WOD