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

Warm-up

Warm-up (No Measure)

5 min run/row/bike/ski

2 rounds:

20 walking lunges

10 push-ups negatives (3 sec down)

10 light loaded bent over flys (2.5 or 5# plates should be good)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 40 min:

30/22 cal

rest 2 min

You are encouraged to switch up between the bike, row and ski. Larger classes will likely being rowing more than the other two but nobody has their own piece of equipment. When you are down your 30/22 cal then you look at the clock and start 2 min later or as close to as possible. Your score is your total full rounds completed plus whatever cals you get if you don’t complete the final round. You have to rest at least 2 min. Work hard on each set but its not an all out sprint.