CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

rounds in 5 min:

10 dowel hang squat snatches

10/8 cal cardio

Weightlifting

A: Metcon (No Measure)

EMOM for 8 min:

2 rep hang squat snatch

B: Metcon (No Measure)

EMOM for 8 min:

8 barbell bent over rows

Gymnastics

Metcon (No Measure)

EMOM for 12 min:

1- 30 sec max rep pull-ups

2- 30 sec max rep jumping lunges
Every station now has a pull-up in it. The station closest to the door where the 5 skiergs are on the wall will move directly up to the taller of the new pull-up bars, the station where the one skierg is setup on the wall will move to the shorter pull-up bar in the coache’s area. The coach will move back to the open station for this part.