11/09/2015

Salt Lake City CrossFit – WOD

Warm-up

100 single unders

10 PVC pass thrus

10 halos

10 good mornings

10 kang squats

20 slow walking lunges, deep stretch

10 knees to elbow

w/ a barbell:

5 press

5 front squat

5 thruster

Weightlifting

rest :90-2:00 between sets

Tempo front squat @42×1 (As heavy as possible 10-8-6-10)

Metcon

Score is combined thrusters and pull-ups for all 3 rounds

Metcon (AMRAP – Reps)

3 rounds:

1:00 ME thrusters 95/65

rest :30

1:00 ME pull-ups

rest :30

400m run

rest 2:00

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Monday, November 9th, 2015 at 3:00 am / WOD