CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1- jumping jacks

2- overhead squats

3- power clean

4- strict press

5- hang squat clean

6- happy baby

7- supinated bar hang

Weightlifting

Squat Clean (9 sets)

e90’s x 9 sets:

Hang squat clean + full squat clean

Metcon

Metcon (Time)

25 Burpee box jumps

Into

3 rounds:

10 DB power clean and jerks

10 C2B pull-ups/ pull-ups/ banded pull-ups

Into

25 Burpee box jumps
Pick a DB weight that you could do 10 reps unbroken when fresh. Pull-up progression that you can do for 5 or more reps when fresh.