12/11/2015

Salt Lake City CrossFit – WOD

Warm-up

200m run

10 cal AD

3 rounds of :20 each movement

push ups

handstand hold

strict press w/barbell

shuttle run (from cage to garage and back)

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Max rep strict HSPU (strict RX/scale kipping) (Max effort sets of HSPU strict=rx )

A2: Max rep parallel to floor ring row (Max effort sets of ring rows rx= parallel to floor)

Metcon

Choose a challenging weight

Metcon (Weight)

EMOM X20

Even: 10 cal row

Odd: hang squat clean + 1 power jerk + 2 split jerk

SLC RECOVERY

10 mins z1 run

+

:30 AD at 80%

:30 AD at 50%

X20

+

20 mins mobility

Friday, December 11th, 2015 at 3:00 am / WOD