CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min cardio (switch as much as you like)

seated staddle, 3 min

Weightlifting

Metcon (Weight)

Power Cleans

6,4,2,2,2,2
rest as needed between sets. There are touch and go reps.

Metcon

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.