10/26/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 jumping squats

10 hollow arch rocks

10 hollow arch swings

:60 plank

Oct skill work: 10-15 mins ring and bar muscle up practice

Weightlifting

Rest 2:00 between sets

Back Squat (As heavy as possible 5-3-1-1-3-5)

Metcon

Metcon (Time)

1000m row

50 pistols

30 hang cleans 135/95

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Monday, October 26th, 2015 at 2:00 am / WOD