CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

rounds in 5 min:

10 dowel hang squat snatches

10/8 cal cardio

Weightlifting

A: Metcon (No Measure)

EMOM for 8 min:

2 rep hang squat snatch

B: Metcon (No Measure)

EMOM for 8 min:

8 barbell bent over rows

Gymnastics

Metcon (No Measure)

EMOM for 12 min:

1- good kipping pull-up/banded pull-up set

2- 30 sec max rep jumping lunges
For minute one you should not be going to failure or really anywhere near there. We just want to get back into the movement.