12/24 WOD – MERRY CHRISTMAS!

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 300m row (sprint last 100m)

– 25 Grasshoppers per leg

– 25 Sit ups

then more warm-up with coach

Strength

Front Rack Lunge (5-5-5-5 @ 50% BW)

WOD

Metcon (Time)

7 Rounds:

5 Deadlifts (225/155)

10 Goblet Squats (53/35)

20 Lateral Barbell Hops

Post WOD

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