12/4 WOD – AMRAP Thursday

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

200m row or run (sprint the last 100m)

then coach-led warm up

Skill/Strength

3-3-3-3 Bar muscle ups

WOD

A: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP

5 Back Squats (185/115)

5 Bar Muscle Ups

2 min rest/transition

B: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP

40 Double Unders (120 singles)

4 Clean & Jerks (135/75)

2 min rest/transition

C: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP

7 Hang Power Snatch (95/65)

14 Air Squats

2 min rest/transition

D: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP

14/10 Calorie Row

7 Burpees over Rower

Post WOD

Coach-led cool-down & mobility work