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

Warm-up

Warm-up (No Measure)

10 minute amrap (moderate to low intensity)

250m row

500m bikeerg/ 250m ski

15 wallballs
make the wb number less if 15 isn’t easy for you. Warm up pace

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

10 burpees

15 Hang power cleans @ 115/75

10 burpees

15 TTB
We are going to start playing with more metcons early in the workout. HPC load should allow you to do 15 reps in two sets or less in round one.

Weightlifting

Back Squat (3×5 @ 75%)

2 or 3 warm up sets to build to 75%

Shoulder Press (3×5 @ 70% )

2 or 3 warm up sets to build to 70%