CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 30 sec unweighted bent over rows

3- Hang power cleans w/ dowel

4- Deadlifts w/ dowel

5- Seated straddle.

LIFT

A: Hang Power Clean (6,5,4,4,4)

Start light and ascend up. Record your best 4 rep HPC in wodify.

B: Deadlift (6,5,4,4,4 )

Start light and ascend up. Record your best 4 rep DL in Wodify.

C: Metcon (No Measure)

EMOM for 12 min:

1- 10 rower curls

2- 10 two handed DB bent over rows

3- 10 light bent over flys
Every station will need a rower. Extra cardio equipment can be stored in coaches square. Don’t rush the rower curls and make sure you keep those hips high and start with your bum close to the rower.