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With age comes wisdom. You’re one of the wisest people we know, Tony K., Happy Birthday.

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

Warm-up

Warm-up (No Measure)

EMOM 8 minutes

1- 12/10 cal ski/bike

2- 20 sit-ups

Gymnastics

Metcon (No Measure)

5 rounds

12 C2B

6 HSPU (strict)

Rest 2 minutes between sets
Pull-up progression and number should be unbroken in round 1 and hopefully unbroken throughout. HSPU in two sets or less.

Metcon

Metcon (Time)

5 rounds for time:

60 double unders

5 snatches @ 70%
Medium weighted snatch. If its still a new movement for you then keep the weight light and focus on technique. Double number if you are doing single unders.

Finisher

Metcon (No Measure)

Time permitting:

5×30 sec bike sprint, rest 90 sec between efforts.