Saturday CrossFit East

CrossFit Lions East / Maker’s Body CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min cardio

200m run

10 empty barbell power cleans to overhead

Metcon

Metcon (Time)

For time:

30 Powers Cleans 135/85

25 over the bar burpees

20 TTB

Grass field run w/t 5 laps around the field

20 pull-ups

25 reverse burpees

30 Shoulder to Overhead 135/85
Barbell should be a medium weighted clean and STO. TTB and Pull-up progression should allow you to do 10 if you were fresh. The sub for the run is 3000m on any piece of cardio equipment and you can switch it up within the 3000m. FIrst come first serve…the only thing you can’t do is sit on the bike for the whole time and reminder that the bike is 2m on the bike = 1m on the row or ski. For example, to do the 3000m you could do 1000m row, 2000m bike, 1000m ski.