Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

PNF lat stretch on bench

5 repetitions/side

– 7-10 seconds contraction

– 5-10 seconds stretch

C. Specific

2 sets

5/5 Light DB Snatch

10 Band pull apart

5 HS plate in and out


Metcon (No Measure)

EMOM for 10 min:

1 Power clean
We are going to use this as a warm-up for the next part. Try and build up past the load you would do in the metcon. If you don’t know then build to a single here that still feels fast.


Warm-up (No Measure)

5 min to warm-up bar muscle up/CTB pull-ups/pull-ups or banded pull-ups for the metcon


Metcon (No Measure)

With a Running clock:

Amrap 7 minutes

7 Power Cleans @135/85

14 over the bar burpees

At the 10:00 mark, perform For Time


Power Clean @ heavier load

Bar muscle-ups/ double rep pull-ups