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.