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