CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1,2- jump rope
3- good mornings
4- hang power clean
5- power clean
6- reverse lunges
7,8- lat roll
Weightlifting
Metcon (No Measure)
Power Clean + Hang Power Clean:
EMOM 12
Set 1-4 = 2+2 at 60-65%
Set 5-8 = 1+2 at 65-70%
Set 9-12 = 1+1 at 70-75
Metcon
Metcon (Time)
5 RFT:
15 dual DB Push Jerks
15 dual DB Deadlifts
30 Walking Lunges
60 Double Unders