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 (Time)

500m at RPE4

-1 Min Rest-

200m at RPE6

-90 Sec Rest-

150m at RPE8

-2 Min Rest-

100m at RPE10

-Full Recovery-

1000m at RPE10 (Record Time)

cool down

3min at easy “cool down” pace