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

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

B1. 90/90

15 reps/side

B2. Ankle rocks

10 reps/side with bent knee

10 reps/side with straight leg

Weightlifting

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.

Metcon

Metcon (Time)

For time:

4 Thrusters @75%

400m run

3 Thrusters @80%

400m run

2 Thrusters @85%

400m run

rest 2 min

3 rounds:

10 thrusters @50%

200m run
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.