11/25/2019

Salt Lake City CrossFit – WOD

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Warm-up

300m row

50 double unders

+

Group warm-up starts on the hour!

Weightlifting

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

Metcon

Metcon (Time)

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

Cooldown

35 cals machine at an easy pace

+

Group stretch and cool down!

Monday, November 25th, 2019 at 3:00 am / WOD