CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- bar hang w/ scap pulls

3- air squats

4- 10 burpees

5- seated straddle

Metcon

Metcon (Time)

“Murph Mod”

For time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run
This is going to work a little different. Once you get back from your mile run or your mile row or 2 mile bike you have 20 min to complete the “work”. After 20 min you start your last run/row/bike.