CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B.
10 muscle cleans
10 strict press
10 overhead squats
30 sec bottom of overhead squat hold
Weightlifting
Power Clean (7×3, accending )
Metcon
Metcon (Time)
2 rounds for time:
10
20
30
40
50
Power cleans 95/65, STO 95/65, Cal cardio, burpees, DB weighted sit-ups 35/20
You decide which exercise is attached to which rep scheme and in which order you do these in. Whatever you pick stays the same through both rounds. The cleans and STO should be at a weight that feels good for 10 plus reps when fresh, scale as needed.
Example setup:
50 weighted sit-ups
20 power cleans
40 burpees
10 cal cardio
30 STO