11/29/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

200m jog

+

Group warm-up starts on the hour!

Weightlifting

Front Squat (6X3 increase weight with sets! )

Metcon

Benchmark of your choice!!

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Time cap 20

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Core work

** Optional:

Accumulate:

3:00 weighted plank

2:00 hollow hold

1:00 L-sit

Break up as needed

Cooldown

3-5 mins machine at an easy pace

+

Stretch and cool down!

Friday, November 29th, 2019 at 3:00 am / WOD