10/29/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Rest 2:00 between sets

Deadlift (As heavy as possible 3-2-1-3-5)

Metcon

Metcon (Time)

100 double unders

20 deadlift 225/155

30 box jumps 24/20

rest 3

50 double unders

10 deadlift 225/155

15 box jump 24/20

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, October 29th, 2015 at 2:00 am / WOD