11/20/2015

Salt Lake City CrossFit – WOD

Warm-up

50 double unders

50 single unders

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Weighted ring dips (As heavy as possible, with band, or BW 8-6-6-7-10)

A2: 45 degree row (As heavy as possible 8-6-6-7-10)

Metcon

Only one person can work at a time on box overs and KBS switch every 5 reps

Both partners perform burpees

Metcon (Time)

As a team of two complete:

30 box overs (24/20)

30 KBS (53/35lbs)

10 Rounds

EMOM starting at 0:00 complete 3 burpees

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

Friday, November 20th, 2015 at 3:00 am / WOD