CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 10 minutes
1- Row 45 seconds
2- bike 45 seconds
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Finisher
Metcon (No Measure)
5 sets:
10 Body rows, hold chest at bar for 3 seconds
10 DB oh situps @ 35/25lbs
DB oh situps: https://youtu.be/A5fNSnG8KQw