Friday LIFT

CrossFit Lions West – LIFT


Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- Overhead Squats

5- Hang Power Cleans


A: Metcon (Weight)

EMOM for 12 min:

2 Hang Power Cleans
Start light and build.

B : Metcon (Time)

5 rounds for time:

10 pull-ups

10 hang power to overhead 95/65
10 min time cap. Barbell should be medium at the heaviest. Pick a pull-up progression that allows you to do the first set of 10 in two sets or less. These should be kipping/butterfly.

C: Metcon (Calories)

10 min tabata on the bikes. Total cals will be your score. Make sure you setup the bikes so you can see the clock.