CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9min:

1- 45 sec cardio

2- 10 KB swings + 5 goblet squats

3- 20 sit-ups

Gymnastics

Metcon (AMRAP – Reps)

3 sets for reps:

10 sec max rep strict pull-ups

20 sec rest

30 sec max rep strict pull-ups

1 min rest
Pick a pull-up progression that allows you to do 5 or more reps.

Weightlifting

5 min between parts to rest and setup

A : Metcon (AMRAP – Rounds and Reps)

amrap in 4 min:

10 strict press 95/65

30 sec rest

B: Metcon (AMRAP – Rounds and Reps)

amrap in 4 min:

10 DL 185/135

30 sec rest

C: Metcon (AMRAP – Rounds and Reps)

amrap in 4 min:

10 front squats 135/85

30 sec rest