CrossFit Lions West – CrossFit

Warm-up (No Measure)

8 min:

1,2-cardio

3- dowel thrusters

4- good mornings

5- Power clean + front squat+split jerk

6- split jerk

7- roll to straddle

8- happy baby

Weightlifting (No Measure)

Clean & Jerk:

1 Power Clean + 1 Front Squat + 1 Split Jerk

E2MOM x 6

Set 1-2 = at 70% of max C&J

Set 3-4 = at 75%

Set 5-6 = at 80%

Metcon (No Measure)

EMOM 15

5 DL at 75% of your 1RM

10 burpees

 rest