Monday CrossFit

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