Wednesday CrossFit


I don’t know, but I’ve been told, Eric G is getting OLD! Happy Birthday.

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


Warm-up (No Measure)

EMOM 10:

1- Bike/ski/row 45 seconds

2- 10 burpese + 5 behind the neck snatch grip thruster with empty bar
If 10 burpees isn’t pretty comfortable for you then please take that number down. 5 would be the least I would want today per round.


Metcon (No Measure)

EMOM 10 minutes:

1 power snatch + 1 squat snatch
accent up in weight. Please take at least 5 min to warm- up the snatch before the EMOM begins.

Metcon (No Measure)

Back Rack alternating reverse lunges

4×30 sec max reps, rest 90 sec between sets
Pick a weight that you know you can do for 30 sec straight. You are alternating the lunge each rep.


Metcon (AMRAP – Rounds and Reps)


12 Toes to Bar

18 calorie bike/row

24 walking lunges
Bikes are the priority. Nobody has their own piece of equipment. If all bikes are taken then you can row instead. Walking lunges are in total not per leg.