12/03/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

10 cal ski

10 cal row

50 double unders

+

Group warm-up starts on the hour

Weightlifting

A: Deadlift (5-5-3-3)

Increase weight with sets, rest 2:00 between

B: Bench Press (5-5-3-3)

Increase weight with sets, rest 2 between

Metcon

Metcon (Weight)

every 4:00 X5

250m row

3 of the complex:

3 deadlifts

5 hang power clean

7 push press

Score heaviest weight complex was completed at

Core work

*Optional:

Hollow rock tabata

immediately into 25 toes to bar

Cooldown

3-5 mins machine at an easy pace

+

Group stretch and cool down!

Tuesday, December 3rd, 2019 at 3:00 am / WOD