CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min cardio
then 2 rounds:
6 clean pulls
6 squat clean
6 thrusters
with empty bar
Weightlifting
A: Metcon (Weight)
EMOM 10 min: 1 power clean + 1 squat clean +1 jerk
build up in weight through the 10 sets
B: Metcon (No Measure)
Front rack step ups:
4 x 8/ leg
This is done with a barbell. Use a box that puts your hip at the same level as your knee or higher.
Metcon
Metcon (Time)
5 rounds for time:
10 dips
10 OHS 115/75
rest 60 sec
dips should be done in 2 sets or less. Overhead squats should be unbroken in round 1. The bar will start on the ground. If OHS are a challenge mobility wise, you can front squat instead today.