Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit – CrossFit


Warm-up (No Measure)

3 sets:

16 box step ups

16 double unders

16 cal cardio


A: Metcon (Weight)

EMOM for 10 min:

3 power snatches

B: Metcon (No Measure)

EMOM for 10 min:

1- 5 rep bench press

2- 30 sec max rep strict toes to waist
Try not to kip and swing the toes to waist. Also try to have straight legs. Knees to waist would be the first sub. You can do as many sets as you like within the 30 sec


Metcon (Time)

3 rounds for time:

20 KB Swings

15 bupees

10 cal cardio
Push the pace. KB weight should be good for 20 reps. American swings.