Announcements

Old enough to know better, young enough to still do it. HBD Sean N, Jackie H & Jason K!

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

Warm-up

Warm-up (No Measure)

Row/bike/ski for 5 min

increase your pace every 30 sec

then 3 rounds:

10 wallballs

10 scap pull-ups

10 sit-up to standing

Metcon

Metcon (Time)

5 rounds for time (15 min time cap):

60 Double unders

15 toes to bar

9 thrusters @115/75
thrusters should be unbroken in round 1. Medium weighted thruster bar that is a bit more than you would normally do in a wod

Metcon (No Measure)

5 sets:

max set of standing Arnold Press

60 sec max calorie bike/ski

rest 3 min
Pick a DB weight that is doable for 10 or more reps and then max it out. You have to go right from the Arnold Press to the row/bike/ski. Make sure the equipment is open before you start.