Monday 10/20 WOD – Burpee Half Karen

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 200 m Run

– 20 Double unders (80 singles)

– 20 Sit ups

– 20 Air squats

– 20 Push ups

– 20 Double unders (80 singles)

Skill/Strength

1: Zots Press (5-5-5-5-5 w/ light weight)

2: Hang Power Clean (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set)

WOD

Metcon (Time)

75 Wall Balls (20/14)

For Time (25-minute cap)

Wall Balls must be completed at an even and continuous pace.

If you drop the ball or break an even pace you must do 5 burpees before you continue with wall balls

Post WOD

200m cool-down run then 3-5 minutes of stretching