CrossFit – Sat, Mar 18

CrossFit Lions West – CrossFit

Warm up (No Measure)

Easy 400m run

1,2,3 Rolling

4 – Dowel shoulder pass throughs

5 – Air squats

6 -Pigeon pose

7 – Clean and jerk warm up
clean deadlift

jump and shrug

clean high pull

muscle clean

power clean

squat clean

dip and drive

Clean and Jerk (Weight)

15 min

work up to a heavy 1 rep for the day.
newer athletes can work on technique

Metcon (AMRAP – Rounds and Reps)

12min Amrap

8 burpees over the bar

1 clean and jerk

add one 1 rep every round