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

Warm-up

Warm-up (No Measure)

EMOM for 10 min:

1- 30 sec cardio

2- 6 Devil presses

Weightlifting

A: Metcon (No Measure)

Barbell row 5×10, rest 60 sec

Metcon

Metcon (No Measure)

5 sets:

10 Barbell strict press (from the ground)

15 KB Swings

20 lateral over the low box jumps

1 min front plank

rest 1 min between sets
The box jumps should be easy and at a height that you can bound the jump from side to side. Stack plates if the short boxes are too high.