Speed Demon – 9/22


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Biz park run

15 Air squats

15 Push ups

Coach-led warm up

Strength/Skill

Front Squat (10-5-5-3-3-1-1-1 @bar,50,60,70,80,90,100,100%)

Record weight of last rep

WOD

1: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

50 m sprints

Sprint 50m, then walk/jog back. Repeat as many times as possible in 6 mins

Rest 3 min

2: Metcon (Time)

9 mins time cap:

20 x Hang Snatch (m:135/95/65 w:95/64/45)

20 x Barbell hops (over & back = 1)

20 x Slam balls

20 x Russian twist with slam ball

Post WOD

Coach-led cool down, stretch

Crossover Symmetry Recovery phase