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

Warm-up

Warm-up (No Measure)

10 min:

200m waiters walk, switch arms halfway

10 goblet squats

10 Knees to waist
grab a lightish DB/KB

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two

amrap in 40 min:

A. 800m run + 40 plate jump burpees

B. 50/40 cal ski/bike + 60 WB

C. 50/40 cal row + 100 abmat sit-ups
Here is how this works. Partner A starts on the run while partner B starts on the burpees. Both need to finish before they switch and then partner B is doing the run and partner A is doing the burpees. Once both have completed the “A” section they move onto “B” and do the same format. Once you finish “C” you start back again at “A” and go until the 40min is up. Those that are going as a single simply do the work of each section. If you don’t think you can finish a component of this workout roughly in the sametime as you partner is doing the other then talk to a coach and they can come up with an appropriate rep count for that exercise. It’s ok if your partner gets up to 1 min break as you finish. Especially on the WB section.