Fifteen Point One – 9/30

CrossFit Lehi – CrossFit Class

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(No Measure)

Warm-up A: 3 Rounds NFT (not for time) of:

• 16 Russian KB Swings

• 5-8 Strict Pull-ups with a :02 hold at the top (One-one thousand, two-one thousand)

• 10 Jumping Lunges

OR

Warm-up B: 3 Rounds NFT (not for time) of :

• Row 15 Calories

• 10 to 15 Push-Ups

• 30-60 second Hollow Rock Holds

Then coach-led instruction

Warm-up

Strength/Skill

Pull-ups (1 Max rep set)

WOD

With a 15-minute running clock:

1: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

1a: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Post WOD

Coach-led cool down, stretch