CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 9min:
1- 45 sec cardio
2- 10 KB swings + 5 goblet squats
3- 20 sit-ups
Gymnastics
Metcon (AMRAP – Reps)
3 sets for reps:
10 sec max rep strict pull-ups
20 sec rest
30 sec max rep strict pull-ups
1 min rest
Pick a pull-up progression that allows you to do 5 or more reps.
Weightlifting
5 min between parts to rest and setup
A : Metcon (AMRAP – Rounds and Reps)
amrap in 4 min:
10 strict press 95/65
30 sec rest
B: Metcon (AMRAP – Rounds and Reps)
amrap in 4 min:
10 DL 185/135
30 sec rest
C: Metcon (AMRAP – Rounds and Reps)
amrap in 4 min:
10 front squats 135/85
30 sec rest