9/16 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 20 m shuttle run x 7

– 20 Sit ups

– 20 Calorie row

– 20 Air squats

– 20 Push ups

– 20 Overhead lunges (25/15)

– 20 Pull ups

– 20 Double unders (80 singles)

Skill/Strength

1: Bench Press (3-3-3-3+ @65, 70, 75, 80% of 1RM)

2: Front Squat (3-3-3-3+ @65, 70, 75, 80% of 1RM)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Post WOD

200m cool-down row

Crossover Symmetry Recovery phase

then 3-5 minutes of stretching