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 10 min:

2 rep power clean
Start light and build

B: Metcon (Calories)

15 min :

10 burpees

1 minute rest

10 barbell thrusters 95/65

1 minute rest

10 pull ups

1 minute rest

10 burpees

10 barbell thrusters

10 pull ups

Then:

Max Cal cardio with remaining time
When you are done your second round of Pull-Ups you moved to a piece of cardio equipment and do as many calories as possible in the remaining time. Total calories is your score on the workout