2/23 – Triple Double

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 20 m shuttle run x 7

– 20 Sit ups

– 20 Calorie row

– 20 Air squats

– 20 Push ups

– 20 Overhead lunges (25/15)

+ additional warm up with coach

Strength

Bench Press (7 x 3 @70% of 1RM)

WOD

A: Metcon (Time)

4 rounds for time:

5 x Clean & Jerk (135/95)

35 x Double under
Rest 4 minutes

B: Metcon (Time)

3 rounds for time

10 x Deadlift (135/95)

10 x Pull up
Rest 3 minutes

C: Metcon (Time)

2 rounds for time:

1 x 200m sprint

35 x barbell hop (1 hop = 1)

Post WOD

200m cool-down jog or row

Crossover Symmetry Recovery phase

then 3-5 minutes of stretching