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

Warm-up

Warm-up (No Measure)

EMOM 9 minutes

1- Row 40 sec

2- 20 abmat sit-ups

3- 15 scap pull-ups

Gymnastics

Metcon (No Measure)

5 sets:

max set of ring/bar dips

rest 1 min

max set of strict pull-ups

rest 2 min
Banded ring dips or push-ups are great subs for today. Newer athletes should consider the push-up as the best sub for today. Pick a dip and pull-up progression that will get you 5 or more reps each round. You can start bodyweight and shift to a band as needed.

Metcon

Metcon (Time)

3 rounds:

50 double unders

12 DB hang power cleans

50 double unders

24 DB deadlifts

RX=35/20

RX+ = 50/35
KB can also be used for this if needed. The hang cleans should dictate the load of the DB. 12 reps unbroken is what we are looking for in round 1.