Salt Lake City CrossFit – WOD
Crab walk battle!
Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. Once butt touches floor then you are out and must hold plank until there is only one person left.
Alternate and rest 1:00 between A1 and A2
A1: Shoulder Press (3X3 at 75% )
A2: 90 degree bent over row (3X3 at 75%)
min 1: 30 DU
min 2: 1 push press + 2 push jerk + 1 split jerk (choose appropriate weight)
min 3: 1 wall walk + :10 HS hold against wall
200m row @80%
15 cal AD @80%
20 mins mobility