Friday CrossFit

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.