CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEAT

Metcon

Warm-up (No Measure)

10-8-6-4-2reps

modified burpees

plank jacks

air squats

TRX/ring row

3min prep/stretch

Metcon

A: Metcon (No Measure)

15min strength

Barbell Bent over rows

6 set x 8reps

B: Metcon (No Measure)

3 rounds:

15 jump squats

5 push-ups

25 high knees

7 burpees

10 left lunges

10 right lunges

7 air squats

5 push-ups

10 left/right lunges

5 push-ups

7 air squats

15 jump squats

1 min wall sit

5 push-ups

25 high knees

rest as needed