11/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts on the hour!

Weightlifting

Shoulder to overhead total (Total Weight)

Shoulder Press (1 Rep Max)
Push Press (1 Rep Max)
Split Jerk (1 Rep Max)

Metcon

Metcon (Time)

5 rounds:

2 wall walks

12 dumbbell snatch 50/35

20 wall balls 20/14

rest 1:00

time cap 16

Core work

* Optional

3 rounds:

:30 copenhagen plank windmill right

:30 copemhagen plank windmill left

30 russian twists

Cooldown

30 cals machine at an easy pace

+

Stretch and cool down!

Tuesday, November 12th, 2019 at 3:00 am / WOD