Friday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

EMOM 10 minutes

1- Row 45 seconds

2- bike 45 seconds


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


Metcon (No Measure)

5 sets:

10 Body rows, hold chest at bar for 3 seconds

10 DB oh situps @ 35/25lbs
DB oh situps: