Salt Lake City CrossFit – WOD
Accumulate 30 cals on two different machines
Group warm-up starts on the hour!
10 mins ring muscle-up practice!
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!
20/15 cal row
20 dumbbell hang power cleans 50/35
time cap 15
3-5 mins machine
Cool down and stretch!