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:

1- 20 sec max Rep chin up

2 – 8 bb bent over rows
Pull up progression that allows you to do 5 or more reps. Adjust load as needed on the rows

B: Metcon (Time)

4 rounds for time:

15 pull-ups

10 power cleans 135/85

5 push jerks

rest 1 min

C : Metcon (No Measure)

Emom for 10 min:

14/12 cal row