CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 12min:
1- 30 sec cardio
2- 30 sec jump rope
3- 5 burpees*
*increase 1 burpee each round.
Weightlifting
Metcon (Weight)
Back Squat
5×5, rest as needed
Metcon
Metcon (Time)
For time:
21-15-9
Thrusters 95/65
Over the bar burpees
Cal cardio
Thruster load should be light to light medium in weight. A load you can do for 15 or more reps when fresh.