CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- slow air squats

3- supinated bar hang

4- power clean

5- front plank

LIFT

A: Metcon (Weight)

5 sets:

3 rep power clean

rest 90 sec
These should be tap n go. Start light and build.

B : Metcon (No Measure)

EMOM for 10 min:

1- 2 rep BB DL

2- 20 sec max rep strict pull-up

C: Metcon (No Measure)

5 sets:

10 hang power cleans 135/85

10 over the bar burpees

rest 2 min
Pick a HPC weight that you can do or get close to doing the first set unbroken. The idea here is the hit each set with intent and earn your rest.