CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
Amrap in 10 min:
8 burpees
16 walking lunges
200m run
Weightlifting
Metcon (No Measure)
Power Snatch + Hang Power Snatch:
EMOM 12
Set 1-4 = 2+2 60-65%
Set 5-8 = 1 + 2 65-70%
Set 9-12 = 1+1 at 70-75%
Metcon (No Measure)
Back Squat:
4-4-2-2
E2MOM for 8 min
1-2 = 4 reps at 70%
3-4 = 2 reps at 80%