CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- air squats
2- clean pull
3- squat clean
4- beat swings
5- banded lat pull down
6- reverse lunges
Weightlifting
Metcon (Weight)
E2MOM x 6
Clean pull + Squat clean + Front Squat
Set 1-4 = 2+1+1+1 at a heavy load for today
Set 5-6 = 1+1+ 1+1 at 70-80% of heavy for today
Metcon
Metcon (No Measure)
E5MOM x 5
24/18 Cal Bike or ski
3 Bar Muscle Ups/ 6 CTB pull-ups/ 6 pull-ups
50 Double Unders