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

Warm-up

Warm-up (No Measure)

emom for 12 min:

1- 45 sec cardio

2- 5 burpees + 10 air squats

3- 10 DB push press

Metcon

Metcon (Time)

For time (20min time cap)

30 Power clean

30 box jumps

30 burpees

20 squat clean

20 box jumps

20 burpee pull ups

10 squat clean thrusters

10 box jumps

10 Devil presses

rx = 115/75

rx+=135/85
The squat clean thruster will dictate the load on the barbell. The motion shouldn’t have any sticking points but its ok if it feels medium heavy. The sub for the burpee pull-up is to sub the pull-up portion with a 2 sec bar hang.

Finisher

Metcon (No Measure)

5 sets:

25 banded good mornings

25 abmat sit-ups