CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 min cardio

B.

2 sets:

5 muscle cleans

5 press

5 split jerks

5 front squats

*empty barbell or dowel

Weightlifting

A: Metcon (Weight)

EMOM for 10 min:

1 Power Clean

1 Front Squat

1 Split Jerk
Start light and build.

B: Back Squat (3 reps EMOM for 5 min)

@75%. You’ll have about 8 min to build up to the required load. All 5 sets of the EMOM are work sets.

Metcon

Metcon (Time)

30-20-10

KBS @ 24/16 kg

Slam ball @ 30-20 lbs

Box jumps @ 24-20
East classes can use slam balls, West classes will use med balls.