12/02/2019

Salt Lake City CrossFit – WOD

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Warm-up

700m row

+

group warm-up starts on the hour!

Weightlifting

A1: Back Squat (5-5-3-3)

Increase weight with sets, rest 1:00 between A1 and A2

A2: Single arm kb/db row (12-12-10-8)

Increase weight with sets. Minimal rest b/t arms, 2:00 rest b/t sets

Metcon

Metcon (Time)

4 rounds:

25 wallballs 20/14

15 pull-ups

12 cals assault bike

time cap 20

Cooldown

3-5 mins machine

+

Stretch and cool down!

Monday, December 2nd, 2019 at 3:00 am / WOD