Saturday Partner WOD – 11/28

CrossFit Lehi – CrossFit Class

Bring a Friend!!

View Public Whiteboard

Warm-up

(No Measure)

– 5 Laps around gym floor, skipping rope

– 10 Burpees

– 15 Ring rows

– 20 Air squats

– 25 Jumping Jacks

– 30 second Hollow Body Hold

5 min game

WOD

1 minute transition time between each station.

Score: Record total reps per station for each partner.

1: Metcon (AMRAP – Reps)

Station 1:

2 minute AMRAP

Back Squat for max reps (75/45 or 50% of your back squat 1RM, whichever is greater)

1st partner does AMRAP, immediately followed by 2nd partner.

2: Metcon (AMRAP – Reps)

Station 2: (Alternating after each round with your partner)

4 Minute AMRAP

15m Sandbag Carry (60/40)

5 Zercher Squats w/ sandbag

15m Sandbag Carry back to start, & pass sandbag to partner.

3: Metcon (AMRAP – Reps)

Station 3:

2 minute AMRAP

Knee raises for max reps

1st partner does AMRAP, immediately followed by 2nd partner.

4: Metcon (Calories)

Station 4:

2 minute AMRAP

Row for max calories

1st partner does AMRAP, immediately followed by 2nd partner

Metcon (AMRAP – Reps)

Station 5:

2 minute AMRAP

Double-unders for max reps

1st partner does AMRAP, immediately followed by 2nd partner.

Scaled: If you cannot do DUs, count your singles and divide reps by 3.

Post WOD

3 lap cool-down jog (around gym floor perimeter) or 300m slow row then 5-10 minutes of mobility work.