CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 min:

1- 60 sec cardio

2- arm circles, 30 sec per

3- 10 air squats + 10 push-ups

Weightlifting

Metcon (No Measure)

Back Squat

10,8,6,4,4
10,8,6 should be essentially warm up sets. Work sets will be the two sets of 4. Rest as needed between sets. 12 min in total

Metcon

Metcon (No Measure)

EMOM for 30 min:

1- 3 power cleans + 3 push jerks

2- 15/12 cal cardio

3- 5 over the bar burpees
barbell should feel medium loaded for the 6 reps. If its hard in round 1, then you need to change the load. This EMOM if done right should not be devastating because only 1 of the 3 stations should take close to a minute to complete.