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

Warm-up

Warm-up (No Measure)

A.3 rounds on row/bike/ski:

30 sec easy

20 sec moderate

10 sec hard

B. 3 sets:

10 banded pull aparts

10 DB press

10 DB bent over rows

Metcon

Metcon (No Measure)

EMOM 30 min

First 10 min

1- 10 Push press @ 115/75

2- 10 burpees

Second 10 min

1- 10 Thrusters 95/65

2- 10 pull-ups

Last 10 minutes

1- 10 Wall balls

2- 14/11 cal row
2 min break between each 10 min section. If needed the class can start at different stations. Push press (from the floor) weight should be unbroken in round one. Thruster (from the ground) weight should also be unbroken in round 1.

Finisher

Metcon (No Measure)

EMOM for 10 min:

1- 30sec max push-ups

2- 60 sec air squats