Wednesday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- jump rope

2- slow air squats

3- supinated bar hangs

4- good mornings

5- happy baby

6- jump rope

Weightlifting

Front Squat (6×4)

Metcon

Metcon (No Measure)

EMOM for 15 min:

1- 7 DB thrusters 35/20 + 3 BMU or 5 pull-ups

2- 5 BB deadlifts 225/155 + 3 BMU or 5 pull-ups

3- 15 wallballs

RX+ = 50/35
If you aren’t done at the 50 sec mark in any round then move on to the next min.