Friday LIFT

CrossFit Lions West – LIFT


Warm-up (No Measure)

5 min:

1- cardio

2 and 3- 90/90 stretch – back and forth ( try and do without your hands touching the floor)

4- supinated bar hang

5- Hang Power Snatch w/ dowel


A: Power Snatch (10×1 )

1 power snatch EMOM for 10 min. Start light and build. You are welcome to do more than 1 rep for your early sets if you prefer to warm up that way.


Metcon (AMRAP – Rounds)

amrap in 15 min:

5 DL 185/125

15 WB

25/20 cal cardio

rest 1 min
Pick a DL weight that is medium loaded. Have fun team.