CrossFit Lions West – CrossFit

Warm-up

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Weightlifting

Metcon (Weight)

1 set of 30 rep back squat
take as many warm-up sets as you like. Your goal is to pick a weight that you are going to try and go for for 30 reps. You only get one shot at this.

Metcon

Metcon (Time)

For time:

400m farmers walk 35/20

20 DB thrusters 35/20

rest 2 min

30/24 cal cardio station 1

30 push-ups

rest 2 min

400m run

10 devils press 35/20

rest 2 min

30/24 cal cardio station 2

30 DB thrusters 35/20
One set of DB for the entire workout. Pick a load that you know you could do 10 DB push press unbroken if fresh.