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Growing old is mandatory, but growing up is optional. Birthday wisdom for Rick J.

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

Warm-up

Warm-up (No Measure)

3 rounds

row/bike/ski 2 min

10 OHS @ light weight

Weightlifting

Front Squat (4×3)

3 reps @ 60%

3 reps @ 70%

2 x 3 reps @ 80%

Shoulder Press (4×6)

Metcon

Metcon (No Measure)

5 sets:

15/11 cal ski

17/12 cal bike

19/14 cal row

rest 2 min
All athletes have to go in this order. For larger classes when I ski erg becomes available wait 30 sec and then the next person can go. If you end up having to wait a few seconds before the bike or rower clears that is not a big deal. It will just allow you to go harder. When you are done your row then head to the back of the line and rest roughly two minutes or when the ski becomes available next.