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