Wednesday CrossFit

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