CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9 min:

1- 45 sec cardio

2- 20 air squats

3- 15 KB swings

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
Pick a weight that you think you can do multiple rounds of unbroken thrusters. Same thing with the TTB progression. Double under sub today is double single skips (48).

Finisher

Those hitting up the 4:45 class at Lions West will likely not get to this. Since the open wod is 20 min we will spend our time hitting that and then judging for our fellow athletes.

Metcon (Calories)

In teams of two

max cal cardio in 10min

one person working, while one rests. 45 sec of work, 15 sec of transition. 5 rounds each.