Friday CrossFit

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


Warm-up (No Measure)

EMOM 9 min

1- Bike/ski 12/10 calories

2- 45 sec double unders

3- 15/12 cal row


A: Clean (4x2x2)

2 clean pulls, low hang

2 Tall cleans

This is a warm up for the following section. Pay attention to bar path and acceleration.

B: Hang Clean (5×3 accending )

This is a squat clean. Bar must stay in the hands for the whole set.


Metcon (Time)

4 rounds for time (20 min time cap):

25/20 calories cal row/bike/ski

30 air squats

10 clean and jerks 135/95