CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up (No Measure)
3 min cardio
B2. Ankle rocks
10 reps/side with bent knee
10 reps/side with straight leg
Thruster (12 min to build to heavy single )
From the floor. You can squat clean into the thruster or power clean + thruster. Up to you.
4 Thrusters @75%
3 Thrusters @80%
2 Thrusters @85%
rest 2 min
10 thrusters @50%
Your percentage is off the heavy single thruster you did in the previous part.
Newer athletes will do a lighter barbell for the first part of this metcon and do 5 reps each set instead of the 4,3,2. They will then make the weight even lighter for the 3 round component of 10 reps.