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

Warm-up

Warm-up (No Measure)

3 rounds:

row 250m

10 KB swings

5 behind the neck snatch grip push press (empty bar)

Weightlifting

Clean and Jerk (6 sets)

Power Clean and Jerks

4+1 @ 60%

3+1 @ 65%

4 x 2+1 @ 70%

Metcon

Metcon (No Measure)

EMOM 20min

1- alternate between max cal row/bike/ ski and max box jumps

2- Rest
Every second minute is rest. The working minute, you’ll alternate between Max cal row/Bike or Ski Erg and the following round, you’ll do box jumps: 3,2,1, go, max cal cardio. On the second minute you rest. On the third minute you do box jumps, and so forth.