CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
10 min:
1,2,3- cardio
4,5,6 – rolling
7- strict press
8- split jerk footwork
9- split jerk
10- bottom of squat hold
Weightlifting
Split Jerk (6 sets)
E2MOM x 6
Set 1 = 3 reps at 65-70%
Set 2 = 2 reps at 75-80%
Set 3-6 = 1 rep build for a 1RM for the day
Metcon
Metcon (Time)
For time:
21.15.9
Thrusters 75/55
TTB
Burpees over the bar