CrossFit Lions West – CrossFit
Warm-up (No Measure)
Coach’s choice clean and jerk warm-up
LIFT (No Measure)
15 min
Squat clean and Jerk heavy double
Metcon (No Measure)
“Death by burpee with a twist”
Every min starts with 1 power clean @ 80% of what you did in the LIFT component of today. You will then do the required burpees. You always just do 1 power clean but each minute you add a burpee to the total. Go up the ladder till you fail or quit.
for example:
1- 1 power clean + 1 burpee
2- 1 power clean + 2burpees
3- 1 power clean + 3 burpees
….
Finisher (No Measure)
amrap in 10 min:
200m run
20 sit-ups
Time permitting