CrossFit Lions West – CrossFit

Warm up (No Measure)

8 min:

1,2- row

3- air squats

4- supinated bar hang

5- push up plank hold

6- banded pull aparts

7,8- lat roll

Gymnastics conditioning (No Measure)

Amrap in 8 min:

15/10 calorie Row

10 Thrusters 75/55

2 Bar Muscle Ups / 4 pull ups

5 minutes rest

Amrap in 8 min:

12/9 cal row

2 wall walks

4 DB Devils Press 50/35

Metcon (Time)

For time:

400m run

30 wb

15 pull-ups