CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

3 hang squat snatch tech work

LIFT (Weight)

High Hang Squat Snatch:

E2MOM x 7

3 High Hang Snatch @ 6/10 RPE

2 High Hang Snatch @ 7/10 RPE

1 High Hang Snatch @ 8/10 RPE

3 High Hang Snatch @ 7/10 RPE

2 High Hang Snatch @ 8/10 RPE

1 High Hang Snatch @ 9/10 RPE

1 High Hang Snatch @ 9+/10 RPE

Metcon (Time)

For time:

21,15,9

Alternating DB Snatch 50/35

Wallballs

Cal Cardio

Alternating single DB thrusters 50/35
21 of each, 15 of each and then 9 of each