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

LIFT (No Measure)

E2MOM for 12 min:

2 rep power clean + split jerk

5 sets:

8 barbell bent over rows

8 db bicept curls

8 KB hight pulls

rest as needed

Metcon (Time)

30-20-10

Dumbbell Snatches (50/35)

Toes-to-bars