CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1-cardio

2- banded pull downs

3- arm cirlces

4- cardio

5- hang power snatch

6- glute bridges

LIFT

A: Metcon (No Measure)

Emom for 14 min:

1- 3 hang power snatches

2- 20 sec max Rep chin ups
Accend up in load hour the snatches as needed. Pull up progression that allows 5 or more when fresh.

B : Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

20 alternating db snatches

20 strict knees to waist

50 double unders
DB weight you can unbreak in round 1.