11/07/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

50 double unders

+

Group warm-up starts on the hour!

Weightlifting

Front squat/Back squat (5X2/3 increase weight with sets)

5X2 front squats immediately into 3 back squats
Every 90 seconds!

Metcon

Metcon (Calories)

Max cal assault bike in 3:00

50 wall balls 20/14

rest 3

Max cal assault bike in 2:00

40 box jumps 24/20

rest 2

Max cal assault bike in 1:00

30 wall balls 20/14

*Time cap 23
Score is total calories combines from all 3 max effort sets!

Core work

* Optional:

Hollow rock tabata

+

50 russian twists

Cooldown

3-5 mins machine at an easy pace

+

stretch and roll out!

Thursday, November 7th, 2019 at 3:00 am / WOD