CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- overhead squat
2- 30sec hang power snatch, 30sec hang squat snatch
3- 15 knees to waist
4- bottom of squat hold
5- happy baby
Weightlifting
Metcon (No Measure)
Hang squat snatch
E2MOM x 6
Hang from above the knee
Set 1-4 = Build to heavy double
Set 5-6 = 70-75% of heavy double
Metcon
Metcon (Time)
20.18.16.14.12.10.8.6.4.2
Walll Balls
10.9.8.7.6.5.4.3.2.1
TTB
Rest 5 minutes into
2 RFT:
15 C2B
9 Thrusters 115/80
Thruster should be unbroken in set 1.