CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
6 min:
3 burpees
6 situps
9 squats
12 jumping jacks
SWEAT
Metcon (No Measure)
5 min per station for max reps/cal, rest 2 min between stations. This is a partner wod with one athlete working at a time (*except for the 6th station).
1. amrap calories Bikeerg or Skierg, switch every 12/8 calories
2. amrap calories rower, switch every 12/8 calories
3. amrap plate jump burpees switch every 6 reps
4. amrap 10 goblet squats switch every completed round
5. amrap 10 DB hang power cleans, switch every completed round
*6. amrap one athlete is doing 10 knees to waist, while one athlete is doing 6 box step ups. Switch back and forth for the 5 min