Friday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min rolling

400m run

400m row/ski or 1000m bike

Weightlifting

Metcon (Weight)

EMOM for 10 min:

6 strict press

Metcon

Leaderboard METCON (A)

A: Metcon (Time)

Leaderboard METCON

For time (7 min time cap):

25 thrusters 95/65

25/20 cal cardio station 1

25/20 cal cardio station 2

B: Metcon (No Measure)

amarap in 10 min:

20 glute bridges

45 sec push-up plank hold

12/9 cal cardio
easy cool down wod.