CrossFit Lions West – CrossFit

Metcon (No Measure)

8 min:

8 cal cardio

3 burpees

6 kB swings

30 sec bar hang

LIFT (No Measure)

Squat Clean and Jerk:

Clean and Jerk @ 6.5/10 RPE

2 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 8/10 RPE

2 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

Metcon (AMRAP – Rounds and Reps)

Metcon “The Chief”:

5 Sets:

AMRAP 3 minutes:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

-rest 1 minute b/t sets-