Announcements

The Lions crew wishes Dana K, Ruth Z, & John W a freakishly awesome birthday.

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

Warm-up

Warm-up (No Measure)

3 rounds

row 400m (800m bike)

10 slam balls

Weightlifting

Metcon (No Measure)

Power Clean 4×4

4 @ 60%

4 @ 70%

3 x 4 @ 80%

Metcon

Metcon (Time)

3 rounds (12 min cap)

20 Front squats @ 115/75

10 Push jerks @ 115/75
You should be able to do the 20 front squats in 3 sets or less in round 1 and the Jerks in 2 sets or less in round 1.

Finisher

Warm-up (No Measure)

Stretching — Coache’s choice