20:00 AMRAP – UH OH!!

Pre WOD 2×2:00 Row, rest 2-3:00 between.  Rotate with classmates. WOD Sugar House KB 20:00 Amrap 10 KB American Swing 10 Russian Swing 10 Snatch (5 each side) 10 Head Cutter 10 Back Stepping Lunge with KB in Front Rack 400m Run or Row

Monday WOD

    Pre WOD 4x:30/:30 Box Step/Burpee Pick a box, decide if you would like to hold a plate or KB while you step up, step up and down for :30. Share the minute with burpees for the next :30. We will track total reps and load used for

Wednesday WOD – GET IT!

Pre WOD Ring Dips and Push Ups On the :30 for 5:00 Alternate Dips and Push Ups 5 reps each :30. Scale movements with bands. WOD On the 2:00 5 Front Squat @ 70% for 10:00 Then, try to complete the following: 5:00 Cut off: 100 Air Squat 100 DU 100

Saturday WOD

Holladay Gym 9am Group WOD 10am Free Intro! Drop ins  with CrossFit Experience welcome for all group classes today.  If you are new to CrossFit please attend one of our free Intro classes. Sugar House Gym 8, 9 and 10am Oly Class 6:30 11 and