Wednesday open gym

CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

10 min:

1 min cardio

10 air squats

5 burpees

10 sit-ups

10 Kb swings

Metcon

Metcon (No Measure)

Ladder wod

30 min:

1 cal cardio station 1

1 wallball

1 cal cardio station 2

1 bb bench press
Go up by 1 Rep every completed round. This is not a emom, it’s an amrap. Pick a 10 plus rep weight for the bench press.