CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

2 sets:

60 sec cardio

10 dowel thrusters

200m run

LIFT

Metcon (No Measure)

EMOM for 15 min:

1- 30 sec max rep sit-up

2- 30 sec max rep push-up

3- 30 sec max rep two handed bent over DB row

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

400m run

15/12 cal cardio station 1

15/12 cal cardio station 2

rest 1 min