CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 rounds:

12/10 cal cardio

20 walking lunges

30 sec bar hang

LIFT

Metcon (No Measure)

EMOM for 10 min:

6 single leg, single DB deadlifts per side

SWEAT

Metcon (Time)

amrap in 30 min:

A. 3 rounds:

15/12 cal cardio

18 burpees

B. 3 rounds:

15/12 cal cardio

30 sit-ups

C. 3 rounds:

50 plate jumps

25 jumping squats
No rest between sections. This is all one workout. If you get through the 3rd round of part C then you start again back at part A.