Friday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- air squats

2- seated straddle

3- glute bridges

4- arm circles

5- power clean

6- push jerk

7- floor wrist stretch

8- happy baby

Weightlifting

Metcon (No Measure)

Clean Complex:

Clean + Front Squat + Jerk

E2MOM x 6

Set 1-2 = 3+3+3 at 65-70% or 1RM C&J

Set 3-4 = 2+2+2 at 70-75%

Set 5-6 = 1+1+1 at 75-80%

Metcon

Metcon (Time)

For time:

21.15.9

Dead Lifts 135/85

18.30.42

Wall Balls 20/14