12/30 WOD

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 300m row or run (sprint last 100m)

– 10 GHD sit ups

– 5 Burpees

then warm-up with coach

Strength

EMOM for 10 Mins:

5 deadlifts followed by 3 heavy Push Jerks per minute.

Deadlift (EMOM 5 reps)

Push Jerk (EMOM 3 reps)

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Hang cleans (115/75)

20 Grasshoppers

30 Sit ups

40 Mountain climbers

Post WOD

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