CrossFit Lions West – LIFT + SWEAT

Warm-up (No Measure)

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

Metcon (4 Rounds for time)

Row: Anaerobic Power Workout

4 Sets

500m at RPE7

-Rest 1 Min-

200m at RPE9

*Rest 3 Min between sets