CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

11 min:

1,2,3- cardio

4,5 – roll quads

6- hang squat clean

7- push jerk

8- seated straddle

9- supinated bar hang

10,11- worlds greatest stretch

Weightlifting

Metcon (Weight)

E2MOM x 6

Squat Clean + Front Squat + Jerk

*Build to a heavy for the day.
Start light and build.

Metcon

Metcon (No Measure)

EMOM 12:

1. Pull-Ups 5-15

2. Dual DB Bench Press x 15

3. Over the DB burpees 6-8 reps
Pull-up number that you think you could hold for multiple rounds. Most people will be closer to 5 than 15.