CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1,2- cardio
3,4- lat roll
5,6-lower back roll
7- beat swings
8- squat clean and jerk
Weightlifting
Clean and Jerk (6 sets)
E2MOM x 6 sets
Set 1-2 = 3+1 at 65%
Set 3-4 = 2+2 at 70%
Set 5-6 = 1+3 at 75%
Metcon
Metcon (Time)
For time:
30 WallBalls
48 C2B pull-ups / pull-ups / banded pull-ups
30 WallBalls
Pick a pull-up progression that you can do 10 or more when fresh. 5 min time cap on pull-ups