Monday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

4 min:

1- 50 sec cardio

2- 30 sec dowel DL + 30 sec dowel strict press

3- 30 sec dowel front squats + 30 sec dowel hang power cleans

4- seated straddle

Weightlifting

Metcon (Weight)

5 sets:

2 x hang squat cleans + 1 thruster

rest as needed, ascend in load

Metcon

Metcon (Time)

For time:

10 burpees

20 Power cleans 135/85

rest 2 min

20 devils presses 50/35

rest 2 min

20/16 cal cardio station 1

rest 2 min

20/16 cal cardio station 2

10 burpees

* 20 min time cap
Clean load should be medium. Devil Press can be a bit heavier than you would normally go. Earn your rest. With 2 min between you should be able to give the work a real good thump.