11/05/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

200m jog

+

Group warm-up starts on the hour!

Weightlifting

Push-ups (2X max set unbroken push-ups )

Rest 2:00 between ME sets, score is combined reps

2 push press + 2 push jerk (EMOM X8 )

Increase weight every 2 sets

Metcon

Metcon (Time)

21-15-11-9

handstand push-up

kettlebell swing 53/35

EMOM starting at 0:00: Three 2-push-up burpees

Core work

** Optional:

2 rounds:

15 rower pikes

15 V-ups

50 KB dead bugs

Cooldown

3-5 mins machine at an easy pace

+

Group stretch and cool down

Tuesday, November 5th, 2019 at 3:00 am / WOD