LIFT + SWEAT – Tue, Nov 22

LIFT + SWEAT – Tue, Nov 22

CrossFit Lions West – LIFT + SWEAT

Warm-up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

Metcon (Calories)

5 Min at RPE3

100m at RPE8-9, 200m at RPE2-3

100m at RPE8-9, 200m at RPE2-3

-Rest 3 Min-

200m at RPE9, 300m at RPE1-2

200m at RPE9, 300m at RPE1-2

-Rest 6-8 Min (Full Recovery)-

6 Minutes at Max Effort

(Record Total Cals)

Cooldown/Mobility

3min at easy “cool down” pace