CrossFit Lions West – CrossFit

Warm-up (No Measure)

8 min:

1,2- cardio

3- banded good mornings

4- roll to seated straddle

5- alternating 90/90 stretch w/t 3 sec hold

6- air squats

7- 30 sec scap pull, 30 sec bar hang

8- wrist moblility work on the floor

LIFT (No Measure)

Power Clean

EMOM for 10 min:

3 reps

Strict Press

E2MOM

7 rep strict press

METCON (Time)

13 Power Cleans

Then, 6 Rounds of:

5 pull-ups + 5 toes to bar

20 reverse lunges

Then, 13 Squat Cleans
Medium weighted barbell that you can do good single cleans with. This is a play on a CrossFit hero wod from back in the day. Have fun.