7/22/20

Salt Lake City CrossFit – WOD

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Weightlifting

Deadlift 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 (AMRAP – Reps)

“Undertow”

5 Rounds

Min1: Row for Cals

Min2: KB SDLHP (53/35)

Min3: Pullups

Min4: KBS

Min5: Rest

Score is total reps

Wednesday, July 22nd, 2020 at 2:00 am / WOD