CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 9 min
1- Bike/ski 12/10 calories
2- 45 sec double unders
3- 15/12 cal row
Weightlifting
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
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