CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 min bottom of squat passive hold
then:
4 min:
1- downward facing dog
2- power cleans with dowel
3- snatch width press with dowel
4- DL with dowel
Weightlifting
A: Metcon (Weight)
EMOM for 10 min:
3 rep front squat
B: Metcon (Weight)
EMOM for 10 min:
3 rep bench press
C: Metcon (Weight)
EMOM for 10 min:
3 rep power clean