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

Warm-up

Warm-up (No Measure)

3 rounds:

1 min cardio

There and back DB front rack carry (goblet)

There and back single DB OH carry (switch arms in the middle)

10 sec bottom of dip hold

LIFT

A: Metcon (No Measure)

4 rounds:

8 DB clean and push press

5-10 CTB kipping pull-ups
One head of the DB will touch the ground on each rep. This is push press and not a jerk. Traditional kipping pull-ups, no butterflys. Rest as needed between sets and add weight if you can.

B: Metcon (No Measure)

4 max sets of ring rows + 2 reps at faillure, rest 60 sec
pick a ring row progression that allows you to do more than 10 reps in the first set. Once you can no longer get all the way up in the ring row do TWO MORE REPS, even if they are half way up.

Metcon

Metcon (Time)

3 rounds for time (15 min time cap)

12 Deadlift @225/155

400 m run

12 HSPU
DL load should be unbroken in round 1. HSPU progression that allows 5 or more.