Saturday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

30 sec cardio

30 sec burpees

30 sec air squats

Gymnastics

A: Metcon (No Measure)

EMOM for 6 min:

30 sec strict supinated pull-ups

Weightlifting

B: Metcon (No Measure)

EMOM for 8 min:

1- 8 BB push press

2- 30 sec BB overhead hold @PP weight

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds for time (14 min time cap):

3 power cleans 135/85

12/10 cal row/ski

3 front squats 135/85

12/10 cal bike

rest 1 min