12/10/2015

Salt Lake City CrossFit – WOD

Warm-up

100 double unders or 200 single unders

group warm-up starts 5 minutes after the hour!

+10 mins pistol practice

Weightlifting

Rest 2:00 between sets

Deadlift (3X3 at 75% of 1RM)

Metcon

Metcon (Calories)

DOWNTOWN

Assault bike :30 MAX EFFORT x10

Score is total cals

rest as needed between rounds

Metcon (Time)

EAST

Happy 20th Birthday Delaney!

1995 row

12 snatches 95/65

12 burpees

12 HSPU

12 snatches 115/75

12 burpees

12 HSPU

12 snatches 125/85

12 burpees

12 HSPU

12 snatches 135/95

20m bear crawl

SLC RECOVERY

5k row at 75%

every 1k complete eight 6″ target burpees

Thursday, December 10th, 2015 at 3:00 am / WOD