CrossFit Lions West – LIFT + SWEAT


Warm-up (No Measure)

EMOM for 8 min:

1- 45 sec cardio

2- 12 box step ups


Metcon (No Measure)

7 sets:

7 push-ups

14 Russian KB swings

21 sit-ups

rest 60 sec
Push-up progression should allow you to do 7 push-ups unbrokend in round 1. Russian KB swings should also be unbroken in round 1. You are allowed to change the load of the swing as needed.


Metcon (AMRAP – Rounds and Reps)

amrap in 20min:

400m run/row

15 burpees

30 air squats
If you can run it then run it. Only injuries should force you to row.