CrossFit Lions West – LIFT + SWEAT

Warm up (No Measure)

10 min:

30 sec easy cardio

5 burpees

10 walking lunges

LIFT (No Measure)

8×8, 30 sec rest

A. Heavy KB American Swing

B. Double KB SUMO DL

C. Single KB Push Press
Complete all 8 sets of A before you move onto B.

Metcon (Calories)

EMOM for 12 min:

20 sec max rep cal Echo bike
Up to 6 people can use the echo bike. One starts at zero and one starts at 30 sec.