CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
10 min:
1,2 -cardio
3,4 – roll quads
5,6- roll lats
7- dowel press
8- dowel split jerk
9- alternating lunges
10- Power cleans
Weightlifting
Split Jerk (Every 90’s x 8 (2 reps) )
Metcon
Metcon (No Measure)
AMRAP in 7 min:
10 power cleans 115/75
10 cal bike
Rest 1 minute
AMRAP in 2 min:
Max bike cals
Power clean load should be unbroken in round 1. If bikes aren’t available, then ski.