CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- cardio

3- light goblet squat

4- runners stretch right side

5- runners stretch left side

Weightlifting

Back Squat (3×8 @74%)

The 8 reps should feel challenging but still moving well at that percentage.

Metcon

Metcon (Time)

For time:

500m row

21 WB

15 dragon fly’s

9 burpees

rest 2 min

500m row

21 Power Cleans 115/75

15 dragon fly’s

9 burpees

rest 2 min

500m row

21 Front squat 115/75

15 dragon fly’s

9 burpees
If your hands aren’t sore from the pull-ups yesterday or you missed yesterdays class you are welcome to do TTB in place of the dragon fly’s. Power cleans = 10 or more when fresh

Front squats = 10 or more when fresh.