11/30/2015

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest 2:00 between sets

Front Squat (As heavy as possible 5-3-1-1-3-5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

21 cal row

15 thrusters 95/65

9 hang power cleans 95/65

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Monday, November 30th, 2015 at 3:00 am / WOD