CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 min lacrosse ball in hip per side

2 min runners stretch per side

Weightlifting

Back Squat (EMOM for 10 min: 5 reps)

Do a few empty bar sets to get the squat warmed up and start light and build throughout the EMOM. Bring weight to your station before the emom starts that you think you will need. You can go get more if needed during the 10 min.

Metcon

Metcon (Time)

5 rounds for time:

400m run

6 power snatch 115/75

12 over the burpees
20 min time cap. Snatch weight should be medium.