Friday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

5 min cardio (switch as much as you like)

seated staddle, 3 min


Metcon (Weight)

Power Cleans

rest as needed between sets. There are touch and go reps.


Metcon (No Measure)

Ladder EMOM for 20 min:

1- 9/6 cal cardio

2- 3 devils press 35/20
Go up by one cal and 1 rep of devils press each minute. Keep going up till you fail or quit. When you fail or quit go back to the beginning of the ladder and start again. There is no limit on how many times you can start the ladder again.