12/01/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 5-3-1-3-5)

A2: Strict weighted pull-ups (As heavy as possible 5-3-1-3-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 minutes on 1 minute off X7

15 burpees

10 pull-ups

50 double unders

15 KBS 53/35

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

Tuesday, December 1st, 2015 at 3:00 am / WOD