CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- dowel thrusters

5- seated straddle

LIFT

A: Metcon (Weight)

3×3 Power Clean

3×2 Power Clean

3×1 Power Clean
Rest as needed between sets. You have 15 min to complete the 9 sets.

B : Metcon (No Measure)

5 sets:

12 push jerks 135/85

rest 1 min
This is from the floor. Pick a weight that allows you to do 7 or more jerks when fresh.

C: Metcon (Calories)

EMOM for 10 min:

1- max cal cardio

2- rest
Score is total calories