11/13/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (4X6 as heavy as possible )

Try to increse 5-10# from the set of 8’s

Metcon

Metcon (AMRAP – Reps)

0:00-6:00

Work up to heavy squat snatch

6:00-7:00 change weights for AMRAP

7:00-13:00

AMRAP

10 OHS 95/65

10 bar facing burpees

13:00-20:00

AMRAP

10 TTB

20/15 cal row
Score is reps + total weight from snatch

Cooldown

200m run

200m walk

+

Group cool down 3-5 mins!

Tuesday, November 13th, 2018 at 3:00 am / WOD