CrossFit Lions West – CrossFit

Warm Up (No Measure)

3 Sets:

100ft Kettlebell Over Under Carry (50ft each arm)

https://youtu.be/jRtelJib1Jg?si=xKRheygH_G7uBnwC

15 Barbell Curls

20 Lateral Single Leg Ski Jumps (as fast as possible)

https://youtu.be/dVAho6r2Gvc?si=tw493OgvrPa4OVaY

LIFT (No Measure)

Below the knee Muscle Snatch:

E2MOM x 5

3 Below the Knee Muscle Snatch @ 6.5/10 RPE

3 Below the Knee Muscle Snatch @ 6.5/10 RPE

3 Below the Knee Muscle Snatch @ 7/10 RPE

3 Below the Knee Muscle Snatch @ 7/10 RPE

3 Below the Knee Muscle Snatch @ 7/10 RPE

Metcon (No Measure)

4 Sets: (1 Set Every 5 Minutes):

Odd Sets: 20/16 Calorie Echo Bike (or 25/20 C2 Bike)

Even Sets: 25/20 Calorie SKI

Target time each set: 1 minute

Time cap: 90 seconds

How to approach: 90-95% – go to the pain cave!