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

Warm-up

Warm-up (No Measure)

EMOM 10 minutes

– Row/bike 15/12 cals

– 12 death march @ light
Death march: https://youtu.be/NMIx-S_8VEY

Weightlifting

Deadlift (5×6 across)

warm up to a doable but challenging load for 6 reps and try and complete all 5 sets at that load.

Gymnastics

Dips (5 x max )

ring dips, bar dips, banded dips or push-ups would work here. Rest 90 sec between sets.

Metcon

Metcon (No Measure)

E2MOM for 5 rounds

Row 15/12 calories

6 thrusters 135/85
thruster weight should be heavier than you would normally do in a wod but still manageable for the 6 reps. Larger classes can also use the ski or bike as needed.