CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- Hang Power Clean

5- Overhead Squat

LIFT

A: Metcon (No Measure)

EMOM for 12 min:

1- 5 hang power cleans

2- 20 KB swings 24/16kg
Pick a clean weight that you can do unbroken. American swings

B: Metcon (No Measure)

5 sets:

1 min max rep burpee pull-ups

1 min rest

1 min max rep cardio

1 min rest
Cal cardio should be done in 50 sec or less each round. You will have to do a quick transition to the pull-up bar.