Friday CrossFit

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