11/22/2019

Salt Lake City CrossFit – WOD

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Warm-up

Accumulate 30 cals on 2 different machines

+

Group warm-up starts on the hour!

Weightlifting

Deadlift (5X3-5 at 60-75% of 1rm )

Rest 2-3 mins between sets

Metcon

Metcon (AMRAP – Reps)

EMOM X16

M1: 2 deadlifts + 2 hang power snatch

M2: :40 max calorie machine of choice

* Score is heaviest weight complex was completed at + total cals

Cooldown

At a cool down pace:

200m row

15 cal assault bike

+

Stretch and roll out

Friday, November 22nd, 2019 at 3:00 am / WOD