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

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

World greatest stretch

10 reps/side https://www.youtube.com/watch?v=8B6k7hYM6Tk

C. Specific

2 sets

10 jumping squats

10 muscle cleans

10 strict press

Weightlifting

A: Clean and Jerk (14 min — heavy single)

B: Front Squat (4×6 )

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets:

1 min cardio, 30 sec rest

then immediately

Amrap 10

10 WB

10 Burpees
hit the cardio pretty hard. As soon as you are done your 4th set, the 10 min amrap begins. Enjoy!!