CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1,2- cardio
3,4,5- rolling
6- snatch pull
7- squat snatch
8- seated straddle
Weightlifting
Metcon (No Measure)
Snatch Pull + Squat Snatch + OHS
E90s x 5
1+1+1 at 70%
Metcon
Metcon (No Measure)
EMOM for 20
1. Power snatch* 5 TNG reps + Max over the bar burpees
2. cal cardio
3. Power clean & jerk + Max over the bar burpees
4. TTB max reps
5. Rest
*All levels: pick a load you can do touch and go for both lifts in all rounds.