Friday LIFT

CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1-cardio

2- overhead squats

3- 8 burpees

4- good mornings

5- runners stretch right side

6- runners stretch left side

LIFT

A: Metcon (No Measure)

Power Snatch

6,6,4,4,2,2

rest as needed
Start light and build. Reset on every rep, no tap n go.

B: Metcon (Time)

20 strict pull-ups

Then 5 rounds:

20 Kb swings

20 jumping lunges

Then

20 strict pull-ups to finish
Pull ups progression that allows 5 or more reps when fresh.