12/17/2015

Salt Lake City CrossFit – WOD

Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas sweater you can find to win a prize! RSVP to shannon@slccrossfit.com. See you there!

Warm-up

400m farmers carry

Group warm-up starts 5 mins after the hour!

Weightlifting

Rest 2:00 between sets

Deadlift (As heavy as possible 7-7-7-7)

Metcon

Each time you mess up on double unders complete 1 burpee.

If you don’t have DUs, 3 attempts + 3 burpees before the 50-40-30-20-10 single unders

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

SLC RECOVERY

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

Thursday, December 17th, 2015 at 3:00 am / WOD