Mon Quad to Quit

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

– 350 Row or 200m Run

– Foam roll ONLY if Sore, If not work on skill for 5 min

Weightlifting

Back Squat (6×3 @ 90% 1Rm)

In Comments Note best as possible all your weights in all 6 sets. Score your highest weight as the 6×3

Metcon

3 Workouts, 3 Different scores. If you complete any of the workouts early you have a running score for all 3 workouts of max Knee Raises. Score your total amount in the 4th metcon

Metcon (Time)

4 Rounds for Time- 5 min time cap

– 5 HSPU

– 10 Deadlifts

135 RX+ 185 95 Rx+ 135

Metcon (Time)

3 Rounds for Time- 10 min time cap

– 20 Du’s

– 25 Push-ups

– 30 sit-ups

Metcon (Time)

2 Rounds for Time – 10 min time cap

– 15 Hang Power Clean

– 10 Dips

95/135/185 65/95/115

Metcon (AMRAP – Reps)

Total Knee Raises for All 3 Metcons

Post WOD

– Stretch with coach

– If extra time permits Roll for 2-3 min each muscle that’s sore