Saturday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


Warm-up (No Measure)


3 min cardio

B. 3 min rolling

C. 3 sets:

10 empty bar back squats

10 empty bar good mornings

10 empty bar strict press

* you could also use a dowel for these


Rest 5 min between A and B. Understand that A is going effect B and vice versa. If you start on B then don’t be rushed to get into heavy sets of A. Take your time as you will need the recovery.

A: Metcon (Weight)

EMOM for 20 min:

2 rep back squat
The goal here is not to max out but to build to a manageable load for a double and hold it. This is a volume play. No spot should be required.

B: Metcon (Calories)

20 min max cal cardio. Pick one piece of equipment and go for it.