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


A: Warm-up (No Measure)

20 Pull Aparts

20 Face Pulls

10/10 Ring Row + Mini-Fallouts

B: Warm-up (No Measure)

2 Rounds:

7/7 Split Squats with KB

7 Goblet Squats

7/7 RDLs (elevate rear foot 3-6 inchs)


A: Warm-up (No Measure)

4 x10 db single arm row

B: Warm-up (No Measure)

10 Close grip push Ups from Stability Ball


Metcon (AMRAP – Reps)

Partner WOD – AMRAP in 12 minutes

Partner A: 15 Cal Row

Partner B: 10 Burpees
Partner A does a 15 cal row, while partner B does 10 burpees.

When both partners have completed their task, switch! Go back and forth for 10 minutes. You’re only allowed to switch stations each time when both partners are finished their task.