THANKSGIVING!

Salt Lake City CrossFit – WOD

Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only
Friday the 27th: 9:00, Noon, 5:30
Gobble gobble!

Warm-up

400m run

Crab walk battle!

Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. Once butt touches floor then you are out and must hold plank until there is only one person left.

Metcon

Time to earn your Thanksgiving pie! Enjoy!

A: Metcon (Time)

In teams of 2:

2K row

switch as needed

B: Metcon (Time)

Rest 2:00 after A then:

125 pull-ups

200m run

100 KBS 53/35

200m run

80 burpees

200m run

60 ball pass sit-ups

200m run

40 TTB

200m run

20 EACH ground to OH 135/95

200m run

Alternate as needed

immediately into C …

C: Metcon (Time)

2K row

switch as needed

for each second C is slower than A each partner must complete 2 burpee box jumps 24/20

Thursday, November 26th, 2015 at 3:00 am / WOD