12/03/2015

Salt Lake City CrossFit – WOD

Warm-up

100 double unders or 200 single unders

Group warm-up starts 5 mins after the hour

Weightlifting

Rest 2-3 between attempts

Deadlift (As heavy as possible 5-3-1-3-5)

Metcon

Metcon (AMRAP – Reps)

2X AMRAP 6

9 toes to bar

7 box overs 24/20

5 deadlifts at 65% of 1RM

rest 3:00 between AMRAPs

SLC RECOVERY

2X 3k row at 70%

increase pace to 85% last 300m of every 1000

rest 5:00 between

Thursday, December 3rd, 2015 at 3:00 am / WOD