CrossFit Lions West – CrossFit

Warm up (No Measure)

Coaches choice for clean and dl warm up

LIFT (No Measure)

Power Clean:

Take 10-15 minutes:

Build to a tough single Power Clean.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Deadlift:

E3MOM x 4

10 Deadlift @ 50% of estimated 10RM

8 Deadlift @ 70% of estimated 10RM

5 Deadlift @ 80% of estimated 10RM

3 Deadlift @ 90% of estimated 10RM

Metcon (No Measure)

5 sets (1 set every 5:00)

30/24 Calorie bike

30/24 Calorie Ski (OR Row)