CrossFit Lions West – CrossFit

Warm-up (No Measure)

3 Sets:

7 DB Wind Mill (each arm, 5 seconds down)

25 Banded Bicep Curls (as fast as possible)

20 Lateral Single Leg Barbell Hop Overs (10 each leg, as fast as possible)

LIFT (No Measure)

Above the knee Muscle Snatch:

E2MOM x 4

4 Above The Knee Muscle Snatch @ 6/10 RPE

4 Above The Knee Muscle Snatch @ 6/10 RPE

4 Above The Knee Muscle Snatch @ 6.5/10 RPE

4 Above The Knee Muscle Snatch @ 6.5/10 RPE

Pause Snatch:

E2MOM x 6

2 Pause Snatch @ 6/10 RPE

2 Pause Snatch @ 6.5/10 RPE

2 Pause Snatch @ 7/10 RPE

2 Pause Snatch @ 6.5/10 RPE

2 Pause Snatch @ 7/10 RPE

2 Pause Snatch @ 7.5/10 RPE

Metcon (No Measure)

2 rounds For time:

20 burpees

15/12 Cal cardio

20 alternating jumping lunges

15/12 Cal cardio

rest 2 min