7/20/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Back Squat 3s

Warm up sets, every 90s:

5 at 45%

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 for 3-4)

ALL PERCENTAGES ARE BASED OFF 90% OF 1RM.

Metcon

Metcon (Time)

“Rat Race”

Complete:

50 Front Squats 115/75

50 Burpees over Barbell

*Perform 7 Wallballs 20/14 at the top of each minute, starting at 0:00*

Monday, July 20th, 2020 at 2:00 am / WOD