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.