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

Warm-up

Warm-up (No Measure)

3 sets:

12/10 cal row/bike/ski

12 box step ups

12 empty bar thrusters

Gymnastics

Strict Pull-ups (EMOM x10) (5-10 reps)

EMOM for 10 min perform “X” strict pull-ups
Pick a number you want to try and hold fo the 10 sets. Sets must be unborken

Sub: ring rows/ push ups or inverted rows

Metcon

A: Metcon (AMRAP – Rounds and Reps)

amrap in 8 min:

10 burpee box jump overs 24/20

9 DB squat clean thrusters

8 pull-ups/ring rows/ inverted rows
rest 5 min after part A. thrusters should be unbroken and pull-ups should be a 5 rep progression

B: Metcon (AMRAP – Rounds and Reps)

amrap in 8 min:

10 burpee box jump overs

9 heavier squat clean thruster

8 ctb pull-ups/mods