CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. Mobility

Accumulate 5 minutes at the bottom of a squat

B. General

2 rounds

10/8 cal row

20/20 seconds side plank

10 Thrusters behing the neck, wide grip

Metcon

A: Metcon (Time)

18-15-12-9-6-3

Power Clean @135/95

TTB

(16 min time cap)
To complete this RX you can’t do less than 3 reps at anypoint on the cleans. No singles, no doubles. You are welcome to do more than 3 in a row but not less. You will need to have a think and make sure you don’t leave yourself at the end of a set with 1 or 2 reps. Pick a weight that will allow you to maintain triples. If cleans are new to you then don’t worry about that rule.

Weightlifting

A: Metcon (Weight)

5 sets:

5 barbell good mornings
Lets try and go a bit heavier than we normally do on the good mornings. Rest as needed

B: Metcon (Weight)

5 sets:

12 DB reverse flys

rest as needed