CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- arm circles

3- slow air squats

4- passive bottom of squat hold

5- Good mornings

LIFT

Front Squat (3 reps E2min for 5 sets)

Metcon

Metcon (Time)

800m RUN

31 TTB

31 Push-ups

31 Power Snatch 95/65

400m run

31 Pull-ups (4 min time cap)

31 HSPU / DB Push press (4 min time cap)

31 Thrusters 95/65

200m run

25 min time cap
Barbell weight should be medium light for the Power snatch and thruster. Pick a HSPU progression that allows you to do 10 or more when fresh. I’ve added a 4 min time for the 31 pull-ups and another one for the HSPU. If you aren’t positive you will finish those in 4 min then make sure you look at the clock when those set begins so you know when your 4 min is up.