11/13/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

15 cal assault bike

+

Group warm-up starts on the hour!

Weightlifting

A: Weighted Pull-ups (Work to a 1RM weighted pull-up in 7 mins )

* or do 6X3 CHALLENGING BW/band pull-ups if you don’t have strict weighted yet!

B: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 chest to bar pull-ups (4-5 sets! )

For perfection!! Rest 1:00-1:30

Metcon

Metcon (Time)

With a partner relay style:

6 rounds each:

12/10 cal row

7 chest to bar pull-ups

25 double unders

time cap 22

Cooldown

3-5 mins machine

+

Stretch and cool down!

Wednesday, November 13th, 2019 at 3:00 am / WOD