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

Warm-up

Warm-up (No Measure)

EMOM 9 minutes

1- Row 12/10 calories

2- Ski/bike 10/8 calories

3- 8 jump squats (back rack)

Weightlifting

Snatch (4×4)

4 @ 60%

4 @ 70%

2 x 4 @ 80%

Squat Snatch

Back Squat (4×4 )

4 @ 60%

4 @ 70%

2 x 4 @ 80%

Take as many warm up sets as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 14 min:

5 piked HSPU on box

10 WB

5 piked HSPU on box

10 burpee box jump
Those good at HSPU can make the piked on the box version a deficit by putting plates on the ground. The non gymnastics sub is a seated DB press. Newer athletes can do burpee box step ups.