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

Warm-up

Warm-up (No Measure)

EMOM 6 minutes

1- 35-50 double unders

2- 12/10 cas ski/row

3- 10 toes to bar

Gymnastics

A: Warm-up (No Measure)

9min:

Strict HSPU Work: Sets of 2-10 reps. Rest as needed between sets. Pike box HSPU is a great substitute for today. Seated DB strict press is the non bodyweight sub.

B: Warm-up (No Measure)

EMOM for 6 min:

“x” unbroken toes to bar
5-15 reps. Pick a TTB progression that allows you to do 7 or more reps when fresh.

Metcon

Metcon (Time)

4 rounds( 15 min time cap):

400m run

8 hang squat clean 155/105

8 lateral over the bar burpees
Its ok if the hang squat cleans are challenging but it still shouldn’t be near 1 rep max weight. A load you can do the first set in 1 or two sets is ideal.