11/13/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Single arm tempo DB/KB press @50X1 (As heavy as possible 7,7,5,5)

A2: Single arm bent over DB/KB row @ 50X2 (As heavy as possible 7,7,5,5)

Metcon

Metcon (No Measure)

EMOM x 16

min 1: 10 burpees

min 2: 8 shoulder to OH 135/95

min 3: 6 dips

min 4: 20m HS walk or 3 wall walks

SLC RECOVERY

5-6 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Friday, November 13th, 2015 at 3:00 am / WOD