CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min cardio
5 min rolling
Power clean with empty bar 1 min
push jerk empty bar 1min
Weightlifting
Deadlifts (Weight)
Deadlift 5×5, rest as needed between sets
All 5 will start from dead weight. No tap n go.
Metcon
Metcon (No Measure)
5 Sets (20 Minutes)
Minute 1: Max Cal Cardio
Minute 2: Max Box Jump Overs
Minute 3: (Sets 1, 3, and 5 Toes to bar; Sets 2 and 4: Max unbroken set Bar Muscle Ups/ CTB Pull-ups / Pull-ups
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10. Same thing for CTB or regular pull-ups