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

Warm-up

Warm-up (No Measure)

3 min cardio

3 sets:

5 burpees

30 sec bottom of squat hold

10 strict press

Metcon

Metcon (Time)

For time:

30 DL 225/185

400m medball run

50 thrusters 45/35

20 pull-ups

200m medball run

25 thrusters 45/35

10 pull-ups

15 min time cap
DL load should be doable for 15 reps. Barbell thruster should feel really light.

Finisher

Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

35 sit-ups

35 walking lunges

35 tricept dips (hands on a bench or box)

35 short box jump