11/08/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m walk

200m jog

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group warm-up starts on the hour!

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Metcon (AMRAP – Rounds and Reps)

If you’re coming to 20.5 Grand Finale at noon on Saturday 11/9 do this instead of 20.5!

AMRAP 20 or 2 rounds at an easy pace( 70-75%) :

250m row

25 jumping jacks

25 cal assault bike

1:00 plank

400m run

10 air squats

10 push-ups

Weightlifting

Deadlift (6-8 sets to work to a 1RM deadlift!)

Rest 2 mins between sets

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll out!

Friday, November 8th, 2019 at 3:00 am / WOD