Saturday Partner WOD – 4/30


CrossFit Lehi – CrossFit Class

Bring a friend free today!

View Public Whiteboard

Warm Up

500m Row

21-15-9 with PVC pipe

Thrusters

Pull Ups

5 min game: slam ball tic-tac-toe

WOD

Metcon (AMRAP – Reps)

Partner WOD- In teams of 3, AMRAP 20min:

– Team Member 1: 1000m Row

– Team Member 2: AMRAP of any of the Weightlifting/Metcon movements

– Team Member 3: AMRAP of any of the Gymnastics/Metcon movements

** Once Team Member 1 finishes the 1000m Row, the team will rotate responsibilities.
Scoring:

Weightlifting movements: Barbell: 95/65, KB: 53/35; 1 Thruster = 3 pts; 1 Ground to Overhead (Snatch, Clean & Jerk)= 3 pts; 1 Ground to Shoulder ( Clean, SDHP) = 2 pts; 1 Ground to Hips (Deadlift or Sumo Deadlift) = 1 pt; 10 KB swings (53/35) = 5pts

Gymnastics Movements: 1 Rope Climb (15ft) = 5pts; 10 Pull Ups = 5pts; 10 Push Ups= 5pts; 10 Sit Ups = 1pts; 30 Air Squats = 10pts;

Metcon Movements: 400m run = 15pts; 10 Sit-ups = 1pt; 5 DU = 1pt; 5 Box Jumps (24/20) = 1pt; 1 Burpee = 1pt

Post WOD

Stretch & mobility work w/ Coach