Tuesday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

4 min:

1- bike

2- row/ski

3- dowel thrusters

4- worlds greatest stretch, switch every 2 reps


A: Metcon (No Measure)

EMOM for 10 min:

1- 20 sec max rep strict pull-ups

2- 25 sit-ups

B: Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:


14 hang power cleans 95/65

rest 1 min
Hopefully the rest is going to help with your grip but its going to be a grip challenge regardless. Power clean load should be light, 14 unbroken while fresh should be possible.

C: Metcon (Time)

For time:

20 DL 225/155

20/15 cal bike
Bikeergs will set the damper at 10 for guys and 8 for ladies for rx. I’m playing with this to try and even out the difference between the echo bikes and the bikeergs. DL load should be at weight that you think 20 in a row is possible. Shouldn’t be dead easy for 20 however.