CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 12 min:
1- 45 sec cardio
2- 10 air squats + 10 sit-ups
3- 45 sec jump rope
Weightlifting
Power Clean (6×3 )
Try and keep the reps unbroken
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Finisher
Metcon (No Measure)
accumulate as many seconds of bar hangs in 6 min. Every time you break, switch your grip from pronated to supinated.