CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

6 min:

3 burpees

6 situps

9 squats

12 jumping jacks

SWEAT

Metcon (No Measure)

5 min per station for max reps/cal, rest 2 min between stations. This is a partner wod with one athlete working at a time (*except for the 6th station).

1. amrap calories Bikeerg or Skierg, switch every 12/8 calories

2. amrap calories rower, switch every 12/8 calories

3. amrap plate jump burpees switch every 6 reps

4. amrap 10 goblet squats switch every completed round

5. amrap 10 DB hang power cleans, switch every completed round

*6. amrap one athlete is doing 10 knees to waist, while one athlete is doing 6 box step ups. Switch back and forth for the 5 min