CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 sets:

30 seconds cardio

10 goblet squats

There and back single arm DB overhead carry.

B.

3 sets:

5 power cleans

5 front squats

5 push press

Weightlifting

Clean and Jerk (1RM )

14 min. This can be squat or power. Push jerk or split jerk. Newer athletes will spend this time just working tech.

Metcon

A: Metcon (Time)

21 DB front squats

45 sec wall sit

15 DB front squats

45 sec wall sit

9 DB front squats

45 sec wall sit
Pick a DB weight that is doable for 15 reps. The wall sits are made 45 sec holds. Think of it like 45 reps of 1 sec wall sits.

B: Metcon (Calories)

In teams of 2:

Max cal cardio in 10 min. Switch every min.