Friday CrossFit

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