11/20/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

200m run

20 cal ski

+

Group warm-up starts on the hour!

Skill

5 mins ski erg technique and practice!

Weightlifting

A: Strict lean away pull-ups @2121 (5X5 )

Only weight these if you can do them with the tempo! Band or BW
Rest as needed between sets

B: Double bent over dumbbell row (3X10 )

Rest as needed between sets

Metcon

Metcon (Time)

1000m row

30 pull-ups

750m row

20 chest to bar pull-ups

500m row

10 bar muscle ups

time cap 20

Cooldown

3-5 mins machine at an easy pace

+

Stretch and roll out!

Wednesday, November 20th, 2019 at 3:00 am / WOD