Salt Lake City CrossFit – WOD
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!