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

Warm-up

Warm-up (No Measure)

A. 5 min cardio

B. 2 sets:

10/10 rep of world greatest stretch

30 sec hold at bottom of a goblet squat *Pushing your knees out with your elbows

Weightlifting

A: Metcon (Weight)

EMOM 10 minutes

2 power cleans + 1 split jerk @ 75%

B: Front Squat (5×2)

Metcon

Metcon (No Measure)

E2MOM x 5 sets (10min total)

10 Burpee BJO @ 24/20

10 C2B pull-ups

Rx+ is 15 burpee BJO + 12 CTB
Pick a Burpee and pull-up number that allows you to finish this complex in 1:30 or less in round 1.