Michael – 9/19

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

– 200 m Row

– 15 Sit ups

– 15 Push ups

– 15 Air squats

– Coach-led warm up

Skill

Rowing clinic

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

9 Thrusters (115/75)

4 Front rack lunges per leg

11 Double-squat wall balls (20/14)

100m Sprint

Metcon (AMRAP – Reps)

3 min rest after AMRAP, then

Cash out:

Max burpees in 5 mins

Post WOD

cool-down run & stretch