Announcements

Remember, you can get away with (almost) anything when it’s your birthday, Peter J!

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

Warm-up

Warm-up (No Measure)

EMOM 10 minutes

5 burpees + 5 ttb
This shouldn’t be super hard. Adjust the numbers as needed. Newer athletes can do abmat sit-ups instead of TTB.

Gymnastics

Metcon (No Measure)

EMOM 8 minutes

1- 3-5 Strict C2B/Pull ups

2- 5-12 kipping pull ups

Strength

Metcon (No Measure)

4 sets

8 heavy DB bent over row/arm (leaning on bench)

30 quick “easy” band rows
Band rows: https://youtu.be/b_3uEbxIDD8

Metcon

Metcon (No Measure)

10 minute amrap

2, 4, 6, 8, etc

Deadlifts @ 185/115

Step ups @ 35/20
Go up the ladder as high as you can in 10 min. Deadlift should be at a load you can do for 20 plus reps. Newer athletes should use a light barbell for the deadlifts and little to no weight for the DB.