#11

CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

-4 min cardio

-4 min bottom of squat (if you can, take your shoes off)

LIFT

Metcon (No Measure)

EMOM for 12 min:

1-30 sec Russian KB swings

2-30 sec goblet reverse lunges

SWEAT

Metcon (Time)

For time: (25 min time cap)

30/25 cal cardio

25 burpees

25 wallballs

25 sit-ups

30/25 cal cardio

25 box jumps

25 DB box step ups

25 sit-ups

400m run

25 DB strict press

25 push-ups

25 sit-ups

30/25 cal cardio