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CrossFit Lindon
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Friday August 9
Warm up
10 mins 
20 jumpropes
15 lunges
10 scarecrows
1 crab walk

Front squat
7x1

17 min AMRAP
200 meter run with med ball
30 double unders
15 pull ups 
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Tuesday August 5
Warm up
2 rounds
10 push ups
High knee runs
10 bar pass throughs
Bear crawl
10 squats
10 leg swings

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Friday August 1
Warm up
3 rounds
Run 200 meters
20 double unders
10 slow squats

Sumo Deadlift high pulls
5-4-3-2-1

5 rounds
20 kettle bells 
20 wall ball sit ups
20 pull ups
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