11/04/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts on the hour!

Weightlifting

Clean and Jerk (12 mins to work to a 1RM clean and jerk!)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

30 cal row

30 jumping air squats

20 cal assault bike

20 walking lunges (bodyweight)

15 cal row

15 power cleans 95/65

one round = 130 reps

Cooldown

3-5 mins machine at an easy pace

+

Stretch and cool down!

Monday, November 4th, 2019 at 3:00 am / WOD