Salt Lake City CrossFit – WOD
50 double unders
Group warm-up starts on the hour!
A1: Back Squat (8-1 increase weight with sets )
Minimal rest between sets, Record weight from single
A2: Bent Over Row (1-8 decrease weight with sets )
Minimal rest between sets, record set at 8. Warm-up to your starting weight in 3-4 mins
2K row +
at 250m and 500m complete 15 pull-ups
at 750m and 1000m complete 15 back squats 95/65
at 1250m and 1500m complete 5 bar muscle ups or 10 chest to bar pull-ups
time cap 23
35 cals machine at an easy pace
Group stretch and cool down!