11/19/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Rest 2:00 between sets

Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4)

Metcon

Metcon (Weight)

EMOM 0:00-9:00

odd: 10 TTB

even: 10 OH walking lunges

(choose a challenging weight)

at 10:00-12:00 max double unders

EMOM 12:00-22:00

even: 10 deadlifts

(same weight as OH lunge)

odd: 3 bar muscle up or 8 CTB

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, November 19th, 2015 at 3:00 am / WOD