12/19 WOD

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

– 300m row (sprint last 100m)

then warm-up with coach

Strength

Hang Clean (10 minute EMOM – 5 reps per minute)

1: Metcon (AMRAP – Rounds and Reps)

11-8-5

Thrusters (95/65)

Pull ups

60 second rest

21-15-9

Wall balls (20/14)

Russian med ball twist (20/14)

60 second rest

10-7-4

Thrusters (95/65)

Pull ups

2: Metcon (AMRAP – Reps)

5 minute AMRAP:

Row for calories (reps)

3: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

15 Double unders (or 45 singles)

3 Wall walks

Post WOD

Cool-down & dynamic stretch/mobility work w/ coach.