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

Warm-up

Warm-up (No Measure)

emom for 9 min:

1- 45 sec cardio

2- 6 buprees + 6 sit-ups

3- 20 banded lat pull downs.

Metcon

Metcon (Time)

1. For time:

21,15,9

Devil presses 35/20

pull-ups

rest 5 min

2. For time:

21 cal row

42 DB push press 35/20

15 cal row

30 DB push press

9 cal row

18 push press

rest 5 min

3. For time:

21,15,9

DB Power Clean 35/20

DB Squat 35/20
If we run short on DB’s , some of the stronger peeps can go up in weight off the RX. You could also use a 95/65 barbell as a sub for todays workout. Newer athletes can simply do burpees for the devil presses and ring rows for a pull-up substitute.