CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

30 sec supinated bar hang

15 banded lat pull downs

10 light DB thrusters

Metcon

Rest 5 min between parts

A: Metcon (Time)

100 DB push press for time

EMOM complete 5 burpees till you are done

10 min time cap

B: Metcon (Time)

75 pull-ups for time

emom complete 10 DB goblet squats

10 min time cap

C: Metcon (Time)

50 DB Power Cleans 35/20

emom complete 2 manmakers 35/20

10 min time cap