The Walking Dead – 10/30


Body composition testing during morning classes on Monday Nov 2nd

CrossFit Lehi – CrossFit Class

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Warm-up (No Measure)

500m Row or 400m Run

Group warm up

Zombie Dodge Ball


Metcon (Time)

Walk Like the Dead: 10 Wall Walks

Grave Busters: 20 Burpees

Blood on the Bar: 30 Pull ups

Brain Toss: 40 Wall balls (20/14)

Jump High or Die: 50 Box jumps

Suppressing Fire: 40 Barbell hops (over & back = 1)

Skull Crushers: 30 Deadlifts (185/135)

Zombie Leg: 20 Pistols (10 per leg)

Legless Zombie: 10 HSPU

Post WOD

Stretch the flesh