CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- bike
2- dowel DL
3- seated straddle
4- 40 sec front plank
5- supinated bar hang
Weightlifting
Metcon (No Measure)
4 sets:
2 min moderate bike +8 DL at 65% or 1RM
rest 2 min between sets
Metcon
Metcon (Calories)
4 sets of 3 min rounds:
15 Dual DB/KB squats
10 pull-ups
max cal bike
rest 3 min
Your score is total cals biked. Pick a db/kb load that is challenging but doable for 15 unbroken reps.