CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
30 sec cardio
30 sec burpees
30 sec air squats
Weightlifting
A: Metcon (No Measure)
EMOM for 8 min:
1- 8 BB bent over rows
2- 30 sec max rep Romanian DL @ BB row weight
B: Metcon (No Measure)
EMOM for 8 min:
1- 8 BB push press
2- 30 sec BB overhead hold @PP weight
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 14 min:
400m run
30 grasshoppers
15 box jumps