Salt Lake City CrossFit – WOD
30 jumping jacks
30 alt jumping lunges
Group warm-up starts 5 mins after the hour!
A1: Bench Press (3X5 at 70-75% of new 1RM )
Rest 1:00 between sets
A2: Weighted ring rows (body parallel to floor) (3X8 )
Rest 2:00 between sets
B: Bench press/ BW ring row burnout set (MAX EFFORT! No rest between! )
Empty barbell for bench burnout set and BW for ring row burnout set. Score is combined reps for both movements
Metcon (AMRAP – Rounds and Reps)
50 double unders
5 wall walks
20 kettlebell swings 53/35
3-5 mins machine
group cool down!