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

3 min break between parts.

A: Metcon (Time)

For time (5 min time cap):

20 WB

15 burpee pull-ups
If you don’t have jumping pull-ups than just do a burpee, jump up to the bar and hold onto the bar for 1 sec.

B: Metcon (Time)

For time (5 min time cap):

21 Shoulder to Overhead 115/75

15/12 cal bike

9 burpees
Shoulder to overhead weight should allow you to do 10 or more when fresh. Bikeerg dampers set to 10/8

C: Metcon (Time)

For time (5 min time cap)

30 DL 185/135

30 lateral over the bar burpees
DL load should feel pretty good for 20 reps. Two foot jump over the bar for the burpees.