CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

4 min:

1- jumping jacks

2- mountain climbers

3- bottom of squat hold

4- seated straddle

Weightlifting

A: Metcon (No Measure)

5 sets:

5 single leg barbell deadlift per

rest as needed
This is not about the load and for a lot of you it will be about getting the balance correct. Enjoy the struggle. We are going to be doing a lot of the single leg dead work.

B: Metcon (No Measure)

5 sets:

7 single arm DB kneeling strict press per

rest as needed

Metcon

Metcon (Time)

For time:

21,15,9

Pull-ups

Power cleans 95/65
Those stations on the “ski” side of the gym that don’t have a pull-up bar will do burpees instead of the pull-ups. Those station are NOT able to go to the other side and use the rings.