CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min cardio

5 min rolling

Power clean with empty bar 1 min

push jerk empty bar 1min

Weightlifting

Metcon (No Measure)

Emom for 10 min:

20 sec max rep strict pull ups
Pick a pull-up progression that you can do 5 or more reps

Metcon

Metcon (Time)

6 sets for time:

200m run

Unbroken Clean & Jerk

-rest 2 minutes b/t sets

Set 1-3 = 10 reps at 115/75

Set 4-6 = 5 reps at 185/135
Pick a load that you can do the CJ unbroken for multiple sets. If you are newer to the movement then don’t worry about the unbroken part.