CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

A: Warm-up (No Measure)

5 min rolling

B: Warm-up (No Measure)

2 rounds:

15 box step ups

7 burpees

Metcon

Metcon (No Measure)

EMOM for 30 min:

1- 12/9 cal row

2- 10 burpees

3- 12/9 cal bike

4- 10 box jumps

5- 12/9 cal ski
at the 50 sec mark, if you aren’t done any of the stations, stop and move onto the next. If you know you won’t get the calories each round then take the number down before you start. This shouldn’t be really hard. Just a good sweat on a hot day.

Strength

Warm-up (No Measure)

amrap in 7 min:

20 sit-ups

30 sec wall sit