CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- air squats
2- power cleans
3- push jerk
4- pronated bar hangs
5- downward facing dog
Weightlifting
Back Squat (5 sets)
E3MOM x 5
Set 1-3= 3 reps at 80%
Set 4-5= 5 reps at 65-70%
Metcon
Metcon (Time)
5 sets of:
15/10 cal cardio
6 Clean & Jerk 135/95
12 TTB
50 Double Unders
Rest 3 minutes b/t sets