CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 min:

3 burpees

6 sit-ups

9 air squats

SWEAT

Metcon (No Measure)

30 min Cardio:

0-30 sec medium

30-60 sec hard
Pick one piece of equipment and stick with it. I want to keep the medium pace at medium. Don’t go 100% on the hard or you won’t be able to hold it.

LIFT

Metcon (No Measure)

EMOM for 12 min:

1- 30 sec KB Sumo highpull

2- 20 abmat sit-ups