CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
10 min:
1,2,3 – cardio
4,5,6 – rolling
7- hang power clean
8- good mornings
9- beat swings
10- bottom of squat hold
Weightlifting
Metcon (No Measure)
Clean Skill:
EMOM 12
Power Clean + Hang Power Clean
Set 1-4 = 3+3 at 60%
Set 5-8 = 2+2 at 65%
Set 9-12 = 1+1 at 70%
Metcon
Metcon (Time)
5 RFT:
10 DB Bench press 50/35
10 TTB
20 Push-ups
20 Sit-ups