F*CK COVID- 19 WOD# 20

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

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- 1 squat + 1 good morning

3- worlds greatest stretch 5 per side

4- curly jeffs

5- 20 sec side plank per and 20 sec front plank

LIFT

Metcon (No Measure)

EMOM for 10min:

1- 30 sec thruster right arm

2- 30 sec thruster left arm

SWEAT

Metcon (No Measure)

EMOM for 28 min:

1- max rep burpee

2- rest

3- max rep jumping air squat

4- rest