CrossFit Lions West – CrossFit

Warm- Up (No Measure)

400m run

15 air squats

15 KB swings

1 min passive bottom of squat hold

1 min banded pull a parts

1 min seated straddle

Metcon (AMRAP – Rounds and Reps)

amrap in 45min:

400m run

rest 3 min

30 burpees

rest 3 min

50/40 cal cardio

rest 3 min

20 db power cleans

20 db shoulder to overhead

rest 3 min