Announcements

Weekend Birthday Burpees for Tom M

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

Warm-up

Warm-up (No Measure)

5 min on row/bike/ski

each minute pick up the intensity.

Metcon

Metcon (Time)

For time:

10 Burpee box jump over

60 D.B snatch

10 Burpee box jump over

50 Wall ball

10 Burpee box jump over

20/20 One arm overhead db lunge

10 Burpee box jump over

30 Dumbbell power clean

10 Burpee box jump over

20 Dumbbell thrusters

10 Burpee box jump over

DB RX = 35/20
db weight should be doable for 30 plus db snatches alternating. The overhead walking lunges is 20 lunges per arm overhead. Meaning you do 20 walking lunges with the DB in your right hand and 20 reps with your left hand.

Finisher

Metcon (No Measure)

Time permitting

4 sets:

4-12 strict pull ups

bike/row/ski 15 calories
pull-ups should be unbroken each round. Pick a progression you can do at least 4 reps with.