Salt Lake City CrossFit – WOD
200m farmers carry
group warm-up starts 5 mins after the hour!
A: Bench Press (8-6-6-4-2 increase weight with sets )
Try to go 5-10 # heavier than your last 8-6-6-4-2 sets!
B: Strict pull-up (Accumulate 30 PERFECT pull-ups )
Body weight or band if needed, add weight if BW is easy for you
Rest as needed, record amount of sets it takes you to reach 30
15 KBS 53/35
Decrease rest by :30 each round:
Rest 2:30 between rounds 1 and 2
rest 2:00 between rounds 2 and 3
rest 1:30 between rounds 3 and 4
rest 1:00 between rounds 4 and 5
500m row easy pace
Group cool down 3-5 mins!