12/04/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m jog

20 cal row

+

Group warm-up starts on the hour!

Skill

5-10 mins power snatch technique!

Weightlifting

3 position power snatch (EMOM X8 increase weight every 1-2 sets )

Hang, above the knee, floor

Metcon

Metcon (Calories)

5 sets of 1:30 MAX EFFORT row!

Rest 2-3 mins between and score total calories combined

Cooldown

3-5 mins machine

+

Group stretch and cool down!

Wednesday, December 4th, 2019 at 3:00 am / WOD