Partner Metcon Monday – 4/18


CrossFit Lehi – CrossFit Class

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Warm Up

Warm-up (No Measure)

5 minute individual warm-up of your choice — row, squat, jump rope, etc.

10 min warm-up & WOD prep w/ coach.

WOD

1: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

250m row

6 Clean & Jerk (135/95)

3 min rest
One partner rows while the other completes the C&Js, alternating for 12 mins. For rounds+reps scoring, each 50m on the rower counts as 1 rep.

At the conclusion of the AMRAP, there is a 3 minute rest, followed by a 1 mile run together.

In classes with more than 7 teams, some of the class will do the run first, followed by a 3 min rest, then the AMRAP.

2: 1-Mile Run (Time)

Max Effort 1-Mile Run
3 min rest

Post WOD

Cool-down & foam rolller, stretch