CrossFit Lions West – CrossFit

Warm-up (No Measure)

7 min:

1,2- cardio

3- Overhead squats

4,5- Hang squat snatch tech

6- floor wrist mobility

7- downward facing dog

LIFT (No Measure)

Hang Squat Snatch:

E2MOM x 4

3 Hang Snatch @RPE 7

2 Hang Snatch @ RPE 7.5

1 Hang Snatch @RPE 8

1 Hang Snatch @RPE 8.5

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Box Jumps

3 Power Cleans 165/110
Clean weight should be unbroken for multiple rounds or at least fast singles.

Finisher (No Measure)

9 minute EMOM:

Minute One: 40 seconds of Singles

Minute Two: 30 seconds of Double Unders

Minute Three: 20 seconds of Crossovers