CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

emom for 6 min:

1- 45 sec cardio

2- 7 WB + 20 sec bar hang

Weightlifting

Metcon (No Measure)

emom for 10 min:

1- 10 standing tricep ext with single DB overhead

2- 10 DB bicept curls

Metcon

Metcon (No Measure)

Partner Wod, in groups of two, one athlete working at a time.

amrap in 25 min:

50 power clean and jerks total

40/28 cal cardio* per

50 partner sit-ups per

40/28 cal cardio* per

50 push-ups total

40/28 cal cardio per
Pick a clean and jerk weight that you could do 5 or more with. If you need to have two barbells per team that is ok. For the cal cardio the guys switch every 10 cals and the ladies switch every 7 cals. Partner sit-ups you have to give each other a high ten at the top of each sit-up. YOu will setup feet to feet. Pick a push-up progression that allows you to do 10 or more. Switch up you cardio equipment.