CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min cardio

5 min rolling

Power clean with empty bar 1 min

push jerk empty bar 1min

Weightlifting

Deadlifts (Weight)

Deadlift 5×5, rest as needed between sets
All 5 will start from dead weight. No tap n go.

Metcon

Metcon (No Measure)

5 Sets (20 Minutes)

Minute 1: Max Cal Cardio

Minute 2: Max Box Jump Overs

Minute 3: (Sets 1, 3, and 5 Toes to bar; Sets 2 and 4: Max unbroken set Bar Muscle Ups/ CTB Pull-ups / Pull-ups

Minute 4: Rest

*Max Toes to Bar in minute: 20 aka stop if you get to 20.

*Max Bar Muscle Up in minute: 10 aka stop if you get to 10. Same thing for CTB or regular pull-ups