JUMP TIL DAWN – 10/16

CrossFit Lehi – CrossFit Class

IF YOU WANT TO CLICK THAT RX BUTTON ON THIS WOD YOU MUST COMPLETE EVERY MOVEMENT AS WRITTEN FOR THE WHOLE WORKOUT. THIS MEANS YOU MUST DO ALL DU’S WITH NO SINGLES!! NO BANDS ON PULL UPS, NO KNEE PUSH UPS.
DONT LET THIS STOP YOU THOUGH FROM TRYING TO GET AS MANY AS POSSIBLE SO THAT YOU ARE IMPROVING AND WORKING AS HARD AS YOU CAN TO HIT YOUR OWN PERSONAL GOALS.

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Warm-up

Warm-up “B” (No Measure)

3 Rounds NFT (not for time) of :

• Row 15 Calories

• 10 to 15 Push-Ups

• One 30-60 second Hollow Rock Hold

WOD

Metcon (Time)

10 Rounds

100 Double Unders (200 singles)

10 Burpees

10 Sit ups

10 Push ups

10 Air squats

40 min time cap