CrossFit Lions East, CrossFit Lions West – F*CK COVID-19


Warm-up (No Measure)

A. 5 min walk or run

B. 3 sets:

10 squats

30 sec arm cycles per side

10 good mornings


Metcon (AMRAP – Reps)

EMOM for 10 min:

30 sec max rep push-up


A: Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

100 alternating power snatches

75 sit-ups

50 mountain climbers

B: Metcon (AMRAP – Rounds)

“Death by 10m”

10m shuttle ladder

min 1 = 5 10m shuttles

min 2= 6 10m shuttles

min 3 = 7 10m shuttles

keep going up till you fail or quit
One foot needs to touch or go beyond the line on each shuttle. Put a mark as the start line and then walk out 32 ft for your 10m mark. We are skipping ahead and starting at the 5th minute. Can anyone complete the 20th 10m shuttle?