CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel power cleans

3- dowel push jerks

4- seated straddle

5- seated quad stretch

Metcon

LEADERBOARD METCON

A: Metcon (Time)

“LEADERBOARD METCON”

3 rounds for time:

15 Power clean and Jerks 135/85

40 jumping squats

400m run

B: Metcon (No Measure)

5 min recovery cardio

C: Metcon (No Measure)

max cal cardio in 12 min

*EMOM 10 bicep curls