Announcements

Remember, you can get away with (almost) anything when it’s your birthday, Emily P! Except you can’t get out of Burpees!

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

Warm-up

A: Warm-up (No Measure)

EMOM 10 minutes

15/12 cal row/bike/ski
No more than 45 sec per round of work. Everyone stops at that point.

B: Warm-up (No Measure)

3 sets with empty bar

5 muscle cleans

5 push press

5 front squats

5 thrusters

Weightlifting

Metcon (No Measure)

4 sets of Power clean +

Front Squat +

Push jerk

2 + 2 + 2 @ 60%

2 + 2 + 2 @ 65%

2 x (2 + 2 + 2) @ 70%

Metcon

Metcon (Time)

For time (15 min time cap)

75 Thrusters @ 75/55

50 Burpees

75 WB 20/14
Thruster bar should be light. 20 reps or more to open.