CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- air squats

2- squat clean

3- runner’s stretch R

4- runner’s stretch L

5- quad roll R

6- quad roll L

Weightlifting

Metcon (No Measure)

Bike + Clean:

4 sets

10/8 Bike + Squat Clean

Set 1 = 5 cleans at 75%

Set 2 = 4 at 80%

Set 3 = 3 at 85%

Set 4 = 2 at 90%

Rest 2 minutes b/t sets
You can pair up as needed.

Metcon

Metcon (No Measure)

EMOM for 12 min:

Min 1: 20 max rep strict pull-ups

Min 2: 5-10 HSPU

Min 3: 12/10 cal cardio

Min 4: 50 double unders