CrossFit FC East – L.I.F.E.

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Warm-up

3:00 Machine

-into-

6 Min Amrap

:30 sec Ski or Row

20 yd empty sled push (or 25 foot walking lunge)

5 Barbell Deadlift (building across)

Metcon (AMRAP – Rounds and Reps)

18 min

15/12 Cal Ski or Row

20yd Sled Push 45/25lb

5 Deadlifts

** Alternative Sled Option in the Coach Notes

Acccessory

Lacrosse ball

1 min on back of shoulder L/R

1 min calf L/R

1 min trap L/R