11/14/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m farmers carry

20 cal ski

+

Group warm-up starts on the hour!

Weightlifting

Front squat + back squat total

20 mins to complete a 1RM front squat and 1RM back squat. FS+BS= total

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

10 thrusters 95/65

8 lateral burpees

rest 2:00

AMRAP 7

10 overhead squats 95/65

8 toes to bar
Score is combined AMRAP reps

Core work

** OPTIONAL:

3 rounds:

30 hollow hold scissor kicks

30 kettlebell deadbugs

5 GHD sit-ups + :20 GHD hollow hold

Cooldown

35 cals machine of choice at an easy pace

+

Stretch, roll out, and cool down!

Thursday, November 14th, 2019 at 3:00 am / WOD