Friday CrossFit


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


Warm-up (No Measure)

Tabata row/bike/ski (8 x 20sec on, 10sec off) 

2 rounds:
10 band rows/arm

10 band presses
band rows are per arm and band is on rig. Band presses the band is under your feet.


Metcon (No Measure)

EMOM 12 minutes

1- 3-7 Strict pull ups

2- 3-10 Strict ring dips
adjust difficulty as needed. You may need to partner up if you need bands on both movements.Have one partner start on pull-ups and one on dips.


Metcon (Time)

3 rounds

15 Power cleans @ 135/95

30 Front rack DB Lunges
You must grip the DB on the front rack lunges and you can’t have the bottom of the DB resting on the shoulder. The side of the DB can rest on the shoulder however. It should look like you are going to do a strict press with the DB.