10/27/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

5-10 mins HSPU practice (against wall or freestanding)

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 5-3-3-3-5)

A2: Strict weighted pull-ups (As heavy as possible 5-3-3-3-5)

Metcon

Metcon (Time)

50 burpee pull-ups

EMOM starting at 0:00 3 thrusters 95/65

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Tuesday, October 27th, 2015 at 2:00 am / WOD