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