6/22/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

12p – https://us04web.zoom.us/j/145870485

Weightlifting

Back Squat 3+

Warm up sets, every 90s:

5 at 40%

5 at 50%

3 at 60%

Work sets, every 2 min:

3 at 70%

3 at 80%

3+ at 90% (you are going for max reps here, shoot 5-6)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Metcon

Metcon (Time)

“Hip Drive”

5 Rounds

50 Double Unders

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

Rx+ American swings and 30/20 WB

Monday, June 22nd, 2020 at 2:00 am / WOD