CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- jumping jacks
2- pause dowel push press
3- pause dowel split jerk
4- air squats
5- banded pull a parts
6- rack chest stretch
LIFT
Metcon (Weight)
Push Press + Push Jerk + Split Jerk:
E2MOM x 6
Pause Push Press + Pause Push Jerk + Pause Split Jerk
Build to a heavy single for today, start at 70% of 1RM Push Press
Metcon
Metcon (Time)
8RFT:
200m run/ 500m bike
12 dual DB Box Step Overs 35/20
10 DB Thrusters 35/20
Rest 1 minute between rounds