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

Warm-up

Warm-up (No Measure)

EMOM 12 minutes

1-10 burpees

2-12 pike pulls

3-2-3 wall climbs
don’t do burpees for more than 40 sec in any of the rounds.

Metcon

A: Metcon (No Measure)

Tabata Toes to Bar

rest 1min

Tabata alternating pistol squats
If you have pistol, do them. For those that don’t you can use a ring as a support tool or you can sit down to a box that is higher than full depth. Pick a TTB progression that allows you to do 10 in a row

B: Metcon (Time)

3 rounds for time (20 min time cap):

30 wallballs 20/14

800m run

30 push ups
Pick a push-up progression that allows you to do the 30 reps in 5 sets or less. The least amount of push-ups per round I want is 15.