11/12/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

3 rounds :20 each movement

air squats

pull-ups

plank

jumping lunges

then:

1:00 calf stretch each leg

200m run

Weightlifting

Rest :90-2:00 between sets

Tempo OHS @42X1 (As heavy as possible 8-4-2-6-4-2)

Metcon

Metcon (AMRAP – Rounds)

In 8 mins climb the ladder of:

1 OHS

1 C2B

2 OHS

2 C2B

3 OHS

3 C2B…..

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, November 12th, 2015 at 3:00 am / WOD