CrossFit Lions West – CrossFit

Warm up (No Measure)

3 easy rounds:

15/12 Cal Bike (users choice)

50’/arm 90/90 Bottoms Up Carry

5/side ATG Split Squat w/ 3 sec hold in bottom working ROM – no external load

https://youtu.be/UMp-I8zA8FA?si=gCvdyRoY7VLNGLW2

LIFT (No Measure)

Tall Jerk:

E2MOM x 3

5 Tall Jerk @4-5/10 RPE

**Light, focus on foot work and speed.

Split Jerk:

Take 10-15 minutes:

Build to a tough but quality single Split Jerk.

*Focus on strong stacked positions

**Superset w/5 Supinated Bent Over Rows @7-8/10 RPE and :30 Passive Hang Stretch for each set.

Metcon (No Measure)

AMRAP 15:00

9-15-21-27

Dumbbell Snatches (50/35)

Dumbbell Step Back Lunges (50/35*single DB)

-in remaining time-

Max Rounds:

3 Wall Walks

45 Double Unders