Tuesday 9/30 WOD – Hang 5

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Roll out

5 man makers (30/20# dumbbell)

10 push ups

20 sit ups

30 double-unders (3:1)

Skill/Strength

1: L-Sit Pull-ups (4 max effort sets )

2: Bench Press (40% x 3, 50% x 3, 75% x 5, 80% x 5+)

WOD

Metcon (Time)

3 rounds for time:

5 Hang Power Clean (155/115)

10 HSPU

15 Ring Dips

20 Pull ups

25 Push ups

Rx+ = strict HSPU, Dips & Pull ups