CrossFit Lions West – CrossFit
Warm-up (No Measure)
6 min:
10 cal cardio
10 light wall balls
10 light kb DL
then:
1,2- couch stretch
3,4,5- squat snatch tech work
LIFT (No Measure)
Squat Snatch:
Build to 75% for a single.
Back Squat:
Build to 75% for a single.
14 min to accomplish both of these.
METCON (Time)
For time:
25/20 Calorie Row
12 Toes to bar
3 Power Cleans (185/125)
-Rest 2:00-
20/16 Calorie Row
10 pull-ups
3 Power Cleans (185/125)
-Rest 2:00-
15/12 Calorie Row
10 CTB pull-ups or 5 Muscle ups
3 Power Cleans (185/125)