CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- bike

2- dowel DL

3- seated straddle

4- 40 sec front plank

5- supinated bar hang

Weightlifting

Metcon (No Measure)

4 sets:

2 min moderate bike +8 DL at 65% or 1RM

rest 2 min between sets

Metcon

Metcon (Calories)

4 sets of 3 min rounds:

15 Dual DB/KB squats

10 pull-ups

max cal bike

rest 3 min
Your score is total cals biked. Pick a db/kb load that is challenging but doable for 15 unbroken reps.