CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2 – rolling

3,4- cardio

5- hang squat clean

6- dowel good mornings

7- dowel thrusters

8- bottom of squat hold

LIFT

Metcon (No Measure)

5 sets:

1 Squat clean + 1 Front Squat + 1 Push jerk

rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 DB shoulder to overhead 50/35

20 DB step ups 24/20″

50 double unders

rest 1 min
The DB step ups are with a single DB. You can hold it anyway you like. You should pick a weight for the DB that you can unbreak for the first set of 15 STO. The STO are with two DB.