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CrossFit Lehi - CrossFit Class View Public Whiteboard: bit.ly/1B7PYOb Warm-up (No Measure) - 300m row (sprint last 100m) - 10 GHD back extensions - 10 Burpees then warm-up with coach Strength A: Weighted Step-ups (5 minute EMOM - 10 reps w/ sandbag (80/40)) B: Overhead Squat (5 minute EMOM - 5 reps w/ sandbag (80/40)) WOD Metcon (Time) 21-15-9 Pull ups Push ups Med ball sit ups (20/14) Russian med ball twists (20/14) Post WOD Cool-down & dynamic stretch/mobility work w/ coach.

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