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.