CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

10 min:

15/12 cal cardio station 1

15/12 cal cardio station 2

followed by:

5 min of rolling

Metcon

Rest 3 min between metcons

A: Metcon (AMRAP – Rounds and Reps)

amrap in 7 min:

5 single arm DB hang clean to overhead right arm

5 single arm DB hang clean to overhead left arm

5 burpees

*35/20 DB
For this workout you will do 2 min on, 1 min off. In your 2 min work set you will try and accomplish as many cal or reps as possible. After your 1 min break, you pick up back where you left off.

B: Metcon (AMRAP – Rounds and Reps)

amrap in 7 min:

10 push-ups

20 sit-ups

30 air squats

C: Metcon (AMRAP – Reps)

amrap in 7 min:

50/40 cal cardio

50 knees to waist

* as many burpees as possible with remaining time.
your score is your total burpees completed.