11/21 Open WOD 12.3


CrossFit Lehi – CrossFit Class

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(No Measure)

Roll out 5 mins

200m run (or row)

5 burpees

10 push ups

15 wall balls

20 air squats

25 sit ups

30 Double unders (or 90 singles)

200m run (or row)

Skill/Strength

Bent Over Row (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

“Open WOD 12.3″

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20)

12 Push press (115/75)

9 Toes-to-bar

Post WOD

– 200m cool down run/row

– Band / box stretches for 3 mins+