Saturday Partner WOD – 11/21


CrossFit Lehi – CrossFit Class

Bring a friend!

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

1: Metcon (Distance)

6 Minute Partner row for max distance

2: Metcon (Time)

Partner WOD for Time:

Station 1:

1500m Row (Alternate w/ partner as desired)

Station 2:

200 Double-unders (600 singles) Alternate w/ partner as desired.

Station 3: (3 Rounds per Partner)

15m Sandbag carry (70/53)

10 Sandbag Shoulders (60/40)

15m Sandbag carry

Station 4:

30 Push ups per partner

Cash out: 2 x 10′ rope climb per person.

Post WOD

– Cool down & stretch