CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min row/bike/ski

3 rounds:

10 hollow body lat pull downs

10 short box jumps

10 air squats

Metcon

Metcon (Time)

For time:

“Nutts”

10 Handstand push-ups

15 Deadlifts 250/155

25 Box jumps 30/24″

50 Pull-ups

100 Wallballs

200 Double-unders

Run 400 meters with a 45/25 lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Metcon (Time)

“Nutts Modified”

For time:

10 DB Press

15 DB Deadlifts

25 ring rows

50 box step ups

100 air squats

40/35 cal row

400m DB farmers walk
An option for newer athletes or those who think the full Nutts Wod is too much. This is still a great workout.