Announcements

Happy Birthday Ruth W, you are a classic!

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

Warm-up

Warm-up (No Measure)

3 sets:

10 cal row/bike/ski

15 easy air squats (rest 2 sec at the top of each squat)

20 sit-ups

Engine

Metcon (Time)

3 rounds for time:

50/40 cal row/bike/ski

50 burpees

rest 5min
Newer athletes can pair that burpee number down as needed. If you think 50 is ridiculous in one set then go ahead and take the number down. As always you need to decided that before the workout starts.