12/31/2015

Salt Lake City CrossFit – WOD

No 6:30 or 7:30 class tonight! Noon class only tomorrow. HAPPY NEW YEAR!

Warm-up

30 cal AD

500m row

Group warm-up starts 5 mins after the hour!

Weightlifting

Turkish Get Up (Establish a 1RM each arm then 3X3 at 80%)

Metcon

With a partner. One person works at a time. Person not working holds BB in front rack or OH. 95/65

Metcon (AMRAP – Reps)

AMRAP 20

150m row

5 burpees

5 KBS 53/35

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Thursday, December 31st, 2015 at 3:00 am / WOD