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

Warm-up

Warm-up (No Measure)

3 sets:

30 mountain climbers

30 plate jumps

30 air squats

Metcon

A: Metcon (AMRAP – Reps)

« Jen’s fight gone Right »

3 rounds of 1 minute of max reps for each of the following movements. There is a 1 minute rest between rounds, no rest between movements.

– Double unders

– Pull ups

– Power Cleans 135/85

– Push ups

– Rowing

– Rest 1 minute
Power Clean load should be medium loaded at most. Pull-up progression that allows 5 or more reps. Push-up progression that allows 10 or more reps. Everyone will rest at the same time but larger classes can start at different stations to open up pull-up/ring row stations or rowers.

B: Metcon (Time)

2 rounds for time:

800m run

50/40 cal cardio

50 Russian KB swing 24/16kg