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

Warm-up

Warm-up (No Measure)

E2MOM for 5 rounds
12/10 cal ski/row
6 kipping pull ups (kipping not butterfly)
If 6 kipping pull-ups isn’t easy for you then do ring rows here or easy banded pull-ups. Lots of you will be done these two things within the min, use the rest of the time each round to stretch or move.

Gymnastics

Metcon (No Measure)

Bar complex, three options:

Option 1:

5 sets :

5-10 C2B + 3-5 Bar MU

Option 2:

5 sets:

2-5 strict pull-ups + 5-8 kipping pull-ups

Option 3:

5 sets:

3-5 banded strict pull-ups + 10 single arm DB rows per arm

Metcon

Metcon (Time)

4 rounds for time:

15/12 calorie bike/row

15 box jumps 24/20

5 deadlifts 275/185

REST 30SEC
deadlift weight should feel heavy in the hands but still pretty easy for 5 reps when fresh. You kinda need to just forget about the rest in this workout. By the time you finish the deads and walk over to the cardio 30 sec will be gone.