CrossFit Lions West – CrossFit

Warm up (No Measure)

8 min:

1,2-cardio

3,4- roll quads

5- supinated bar hang

6- pause hang squat clean

7- seated straddle

8- single leg glute bridges

LIFT (Weight)

Hang Pause in the Hole Full Clean:

3 Hang Pause In the Hole Clean @ 6/10 RPE

2 Hang Pause In the Hole Clean @ 7/10 RPE

1 Hang Pause In the Hole Clean @ 8/10 RPE

3 Hang Pause In the Hole Clean @ 7/10 RPE

2 Hang Pause In the Hole Clean @ 8/10 RPE

1 Hang Pause In the Hole Clean @ 9/10 RPE

1 Hang Pause In the Hole Clean @ 9+/10 RPE

*Hang is from below the knee.

https://youtu.be/saMmjZAYpAY?si=qVfkxZ0n9REyRV3N

Metcon (Time)

For time:

800m run

-rest 3 minutes-

30 Calorie row/ski

30 Devil Press (2×50/35)

30 Calorie row/ski

-rest 3 minutes-

800m run
800m mark is light post 1715 and back. If you aren’t running then you can bike 2000/1700m as the sub for the run.