At the 0:00
100 Double Unders
75 Wall Ball Shots 20/14, 14/10, 10/6
25 Cal Row
At the 15:00
20 Thrusters 95/65, 65/45, 45/30
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Start w/ 4 burpees every minute on the minute until completion.
At the 30:00
21 Pistols with a kettlebell 50/35, 35/25, 25/20
15 Clean and Jerks 135/95, 95/65, 65/45
9 Muscle-ups, Bar MU, C2B+Dips
(21 pistols total, not each leg. Alternate legs each rep)
*There is a 12 Min cut-off for ea WOD
OPEN GYM 7-8:45AM
TEAM WOD 8:45AM
Tomorrow Joni, Kris, Matt and Terry will all be competing at Fitcon in the Ute CrossFit Throwdown!! If you are interested in heading out here is the info:
In Teams of 2
20 Rounds for time:
5 Push Jerk 115/75
7 Chest to Bar Pull-ups
9 Front Squats 115/75
*One person will complete a full round while the other person holds their “pet rock”.
Each person will complete 10 rounds.
**Pet Rock – Each team has a ‘pet rock’ , a kettle bell L1-35/25, L2-50/35, L3-70/50. This pet rock is not allowed to touch the ground the entire workout. So while one partner is pushing through the workout, the other partner is holding onto pet rock, until they swap over.
Tomorrow Joni, Kris, Matt and Terry will all be competing at Fitcon in the Ute CrossFit Throwdown!! If you are interested in heading out here is the info: https://fitconutah.com/ute-crossfit-competition/
YOU WON’T WANT TO MISS SEEING THIS IN ACTION!
5rds NOT for time
5 OHS (you pick weight)
20 GHD Sit-ups
Every 30 Sec for 5 Min
5 Power Snatch L3 115/75 L2 75/55 L1 55/35
Right into (no rest)
Every 30 Sec for 5 MIN
Burpees L3 7 L2 5 L1 3
REST 5 MIN
RUN THE BLOCK