11/06/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

Accumulate 30 cals on two different machines

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Group warm-up starts on the hour!

Skill

10 mins ring muscle-up practice!

Weightlifting

A: One arm landmine row (3X6-8/arm increase weight with sets )

Rest 2 mins between

B: ring pull-up or chest to ring pull-up (3X6-10 depending on skill level )

Weighted, band, or BW
If you have a strict muscle up you can do 6X1-2 strict MU instead!

Metcon

Metcon (Time)

3 rounds:

20 pull-ups

20/15 cal row

20 dumbbell hang power cleans 50/35

time cap 15

Cooldown

3-5 mins machine

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Cool down and stretch!

Wednesday, November 6th, 2019 at 3:00 am / WOD