11/27/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine of choice!

+

Group warm-up starts on the hour!

Skill

5-10 mins power clean practice!

Weightlifting

3 position power clean (EMOM X8 increase weight every 1-2 sets )

(power position, above the knee, floor)

Metcon

Metcon (Calories)

5 sets of 1:00 MAX EFFORT assault bike!!

Rest 2-3 mins between sets

** Score is combined calories for all 5 sets

Cooldown

3-5 mins machine

+

Group stretch and cool down!

Wednesday, November 27th, 2019 at 3:00 am / WOD