CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

2 sets:

10 banded pull-aparts

8 air squats

6 push-ups

Metcon

rest 7 min between parts

A: Metcon (AMRAP – Rounds and Reps)

Amrap in 16min:

50 alternating DB Snatch 50/35 lbs

100 Double unders

50 Knees to Elbows

30 cal cardio
If you are doing knees to elbows rx, your knees need to touch your elbows, not your tricepts.

B: Metcon (Time)

Hang clusters

100 rep for time @ empty bar