CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 sets:

200m run

10 box step ups

10 tempo air squats (2 sec negative, 1 sec at the bottom)

15 arm circles each way

Metcon

Metcon (Time)

For time (40min time cap):

50 cal row/bike/ski

50 box jumps 24/20

400m run

40 cal row/bike/ski

40 box jumps 24/20

400m run

30 cal row/bike/ski

30 box jumps 24/20

400m run

20 cal row/bike/ski

20 box jumps

400m run

10 cal row/bike/ski

10 box jumps

400m run
You should change up your cardio equipment. Ideally every round but depends on class size. Box jump height should be comfortable. Its a lot of box jumps. No bounding at the bottom.