Friday 9/26/14 -Your EMOM Wears Army Boots

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Spend a total of 5 mins on roller pads, lacrosse balls or resistance bands. Then

30 double unders (90 singles)

25 sit ups

20 air squats

15 box jumps

10 wall balls

5 Ring push ups

Skill/Strength

Push Press (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set.)

Push Jerk (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set.)

WOD

Metcon (AMRAP – Reps)

EMOM

Every Minute on the Minute for 15 mins:

3 Dips (ring or box)

6 Wall balls

9 Box jumps (24/20)

Army boots are optional. Record total reps completed.