CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
2 sets:
60 sec cardio
10 dowel thrusters
200m run
LIFT
Metcon (No Measure)
EMOM for 15 min:
1- 30 sec max rep sit-up
2- 30 sec max rep push-up
3- 30 sec max rep two handed bent over DB row
SWEAT
Metcon (AMRAP – Rounds and Reps)
amrap in 20 min:
400m run
15/12 cal cardio station 1
15/12 cal cardio station 2
rest 1 min