CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9min:

1- 45 sec cardio station 1

2- 45 sec cardio station 2

3- 15 dowel overhead squats

Weightlifting

Metcon (Weight)

Strict press from rack

6×8, rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 18 min:

15 burpees

15 medball squat cleans

400m run
Athletes should be pretty spread out as this workout goes along but please be mindful of social distancing while entering back into the gym.