CrossFit Lions West – CrossFit
Warm-up (No Measure)
10 min:
1,2,3- row
4- knees to waist
5,6- Power cleans
7- air squats
8,9,10- rolling
23.1 CrossFit Open WOD
Metcon “23.1”:
Complete as many reps as possible in
14 minutes of:
•60-calorie row
•50 toes-to-bars
• 40 wall-ball shots
•30 cleans
•20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Bench Press (No Measure)
EMOM For 10 min:
3 rep bench press
23.1 Scaled (AMRAP – Rounds and Reps)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 1 4-lb ball to 10-ft target, 95-lb cleans