11/17/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo ring dip @52×1 (Weighted, body weight, or band 5-5-5-5)

A2: Tempo strict chest to bar @51×3 (Weighted, body weight, or band 5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

5 rounds:

1:00 rope climbs

1:00 shuttle run (cage to garage and back)

1:00 HSPU

1:00 row (cal)

SLC RECOVERY

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

Tuesday, November 17th, 2015 at 3:00 am / WOD