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

Warm-up

Warm-up (No Measure)

A. EMOM 9:

1- 45 seconds cardio

2- 45 seconds plank

3- 8 box jumps

B. Glute activation

2 sets

5 Banded good morning

5 single leg DB Deadlifts

Weightlifting

A: Deadlift (5×2 accending )

B: Metcon (Weight)

DB Seal row

4×8, rest 90 sec
https://www.youtube.com/watch?v=6CDqbJk54PE

Metcon

Metcon (Time)

5 rounds for time:

20 DB box step up overs @ 35/20

5 hang power cleans @ 155/115

5 push jerks @ 155/115

rest 30 seconds
You should be able to cycle the barbell unbroken for multiple rounds. Pick a weight that allows that to happen.