11/03/2015

Salt Lake City CrossFit – WOD

Warm-up

400m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (3X3 a 75% of 1RM)

A2: Strict weighted pull-ups (3X3 at 75% )

Metcon

Cindy (AMRAP – Rounds and Reps)

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

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Tuesday, November 3rd, 2015 at 3:00 am / WOD