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.