CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- jumping jacks
2- 8 burpees
3- good mornings
4- power clean + Push jerk
5- 40 sec front plank
6- bottom of squat hold
Weightlifting
Metcon (Weight)
Power Clean + Push Jerk
E2MOM x 6
Set 1-4 = Build to heavy for today.
Set 5-6 = 75% of set.
Metcon
Metcon (AMRAP – Rounds and Reps)
The Chief
5 rounds:
Max rounds in 3 minutes:
3 power clean 135/95
6 push-ups
9 air squats
Rest 1 minute