CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min cardio

then 2 rounds:
6 clean pulls

6 squat clean 
6 thrusters

with empty bar

Weightlifting

A: Metcon (Weight)

EMOM 10 min: 1 power clean + 1 squat clean +1 jerk
build up in weight through the 10 sets

B: Metcon (No Measure)

Front rack step ups:

4 x 8/ leg
This is done with a barbell. Use a box that puts your hip at the same level as your knee or higher.

Metcon

Metcon (Time)

5 rounds for time:

10 dips

10 OHS 115/75

rest 60 sec
dips should be done in 2 sets or less. Overhead squats should be unbroken in round 1. The bar will start on the ground. If OHS are a challenge mobility wise, you can front squat instead today.