CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
3 min rolling
3 min cardio
SWEAT
Metcon (AMRAP – Rounds and Reps)
Amrap in 30 min:
50/40 cal cardio
50 air squats
50 Back ext
50 empty bar cleans
50 sit-ups
50/40 cal cardio
Rest 2 min
Obviously we only have one back ext. If its available, you hop on it and do your 50 reps. If it happens to never be available in a round for you then just skip it. The back ext can be done at any point in the round.