11/26/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal ski

10 cal row

+

Group warm-up starts on the hour!

Weightlifting

A1: Deadlift (8-1 increase weight with sets)

Minimal rest between sets, record weight at single

A2: Bench Press (1-8 )

Take 2-3 mins to warm-up to the heavy single you’re starting at, decrease weight with sets and record weight at set of 8

Metcon

Metcon (Time)

2 rounds of:

10 snatches 95/65

12 bar facing burpees

rest 1:00

then

2 rounds of:

10 deadlifts 135/95

12 bar facing burpees

time cap 15

Core work

** Optional

AMRAP 6

:20 hollow hold

:20 arch hold

10 jackknifes

10 v-ups

Cooldown

3-5 mins machine

+

Stretch and cool down!

Tuesday, November 26th, 2019 at 3:00 am / WOD