March Midline March – 3/01

CrossFit Lehi – CrossFit Class

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Pre WOD

Warm-up (No Measure)

Crossover Symmetry Activation

400m Run (or 400m Row if inclement weather)

Coach-led mobility work

WOD

With a continuously running 30 minute clock:

1: Metcon (Weight)

EMOM for 10 minutes (0:00 thru 10:00)

1 x Snatch

2 x Hang Squat Snatch

Start light, add weight throughout emom to build up to heavy last set. (Beginners use technique weight only)

Then immediately transition to pull-ups for minutes 10:00 through 15:00

2: Pull-ups (Max reps in 5 minutes)

3 minute transition time to set up barbell for bear complex.

then for minutes 18:00 to 30:00

3: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

1 x Bear Complex 135/95

5 x Lateral Barbell Burpees

10 x T2B

Post WOD

Stretch w/ Coach

Crossover Symmetry Recovery