CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2,3 – rolling

4- overhead squat

5- Power snatch

6- single leg glute bridges

7- banded pull a parts

8- bottom of squat hold

Weightlifting

Metcon (Weight)

Power Snatch + OH Squat:

E2MOM x 4

2 TNG + 3 OHS

Build to a heavy for today

Metcon

Metcon (Time)

For time:

100/80 cal row/ski

60 wallballs

30 C2B pull-ups/pull-ups/banded pull-ups
Pick a pull-up progression that you can do 7 or more when fresh. Break it up as needed once you get to that point in the workout.

No bikes today unless an injury is forcing you there.