Wednesday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

6 min:


2- front rack barbell stretch for 40 sec

3- 10 bb strict press

4- 10 bb front squats

5- pigeon pose right side

6- pigeon pose left side


Metcon (AMRAP – Reps)

“Fran Capacity”

3 sets:

max set of thrusters 95/65

rest 1 min

max set of pull-ups

rest 4 min
Pick a weight on the thrusters that allows you to do 10 or more reps when fresh. Pull-up progression that allows you to do 6 or more. Your max set of thrusters should NOT include a top of resting in the top position or front rack. Keep a consistent pace.


Metcon (Calories)

Max cal bike in 10 min