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

Warm-up

Warm-up (No Measure)

A. HR activation

EMOM 6

1- 30 sec cardio

2- 8 burpees

B. Specific

2 rounds

10 strict press

10 front squat

10 stiff leggged deads

Metcon

Metcon (No Measure)

EMOM 20

1- 15/12 cals cardio

2 – 3 snatch @ 75% power or squat
warm up the snatch before hand. Heavy enough to have to pay attention but light enough to feel fast in the movement. Newer athletes should keep the load light and continue to work the technique of the movement.

Metcon (AMRAP – Reps)

Row/bike/ski

4 rounds:

90 seconds hard

rest 90 sec