Saturday 9/20 Partner WOD


CrossFit Lehi – CrossFit Class

Bring a Friend !

View Public Whiteboard

(No Measure)

Roll out 5 mins
5 burpees
10 push ups
15 wall balls
20 air squats
25 sit ups
30 Double unders (or 120 singles)

then coach’s choice warm up

WOD

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP

Partner A runs one 400M Sprint
Partner B does hang power cleans (115, 95) until A gets back. Switch and repeat. (score = combined HPC reps)

Partner A runs 400 M
Partner B does lateral barbell burpees until A returns. Switch and repeat.
(score = combined burpee reps)

Partner A runs 400 M
Partner B does double unders until A returns. Switch and repeat.
(score = combined reps. 1 double under = 1 rep. 4 singles = 1 rep.

Partner A runs 400 M
Partner B does sit ups until A returns.
Switch and repeat.
Score = combined reps. 1 sit up = 1 rep

If above is completed in less than 20 minutes, start over and continue until 20 minute mark. Record total combined reps as final score.

Post WOD

– Band / box stretches for 3 mins+