CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

7/5 cal cardio (switch up machines)

7 air squats

7 glute bridges

3 burpees

LIFT (No Measure)

7 sets:

3 rep push press

Metcon (Time)

For time:

50/42 cal cardio

-then-

15 Rounds of

6 Wall Balls

3 Devils press

22 min time cap
Power clean should be medium to medium heavy in load. Certainly more weight than you would normally clean in a wod but no a 1 rep max.