Fit-con Metcon


Happy Birthday Jeff Baird!

CrossFit Lehi – CrossFit Class

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– 350m Row or 200m Run

– Foam Roll 2 Sore Muscles or Skill Practice

– Coach Lead Full Burgener Warm up


Snatch Balance (5×3 @ AHAP Record Heaviest Weight)

Focus on Speed under the Bar while Always maintaining pushing force. Do not let scapula retract in lowest position.


Metcon (Time)

For Time 30-20-10 Of all movements

– Wall balls

– Barbell Hops ( Over and Back=1)

– Chin ups – Not Pull-ups

– Power Clean 95/65

Rx+ If you break reps on any movement run 200M only once. Ex. If you do 10/30 chin ups and drop run 200m once. Even if you come back and do 5 more and drop you only run once. So Pace yourself.

This workout engages Forearms, Biceps, Shoulders, Lats, Abs, All Back,Flexors, Glutes, Quads, Calfs and muscles to big to pronounce…

Who says you cant get a Arm pump in crossfit? Fit-Con Here we come

Post WOD

– Coach Lead Stretch

– 15 sec every muscle