CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1- cardio
2- cardio
3- air squats
4- hang power clean
5- supinated bar hang
6- power clean
7- jumping jack
8- seated straddle
Weightlifting
Metcon (No Measure)
Clean + Hang Clean:
E2MOM x 6
Set 1-2 = 3+3 at 65% of 1 RM
Set 3-4 = 2+2 at 70% of 1 RM
Set 5-6 = 1+1 at 75%
Metcon
Metcon (Time)
3 RFT:
8 Burpee Bar Muscle Ups *
16 Box Jump Overs
24 Wall Balls
36/27 cal Row
*Scale to Burpee Pull-ups