Saturday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9min:

1- 45 sec cardio

2- 7 burpees

3- 30 sec front pank

Weightlifting

Metcon (No Measure)

EMOM for 10 min:

1- 30 sec max rep KB SDHP

2- 30 sec max rep standing shoulder flys

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

30/22 call cardio

20 alternating db snatch 50/35

10 over the db burpees