CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
16 box step ups
16 double unders
16 cal cardio
Weightlifting
A: Metcon (Weight)
EMOM for 10 min:
3 power snatches
B: Metcon (No Measure)
EMOM for 10 min:
1- 5 rep bench press
2- 30 sec max rep strict toes to waist
Try not to kip and swing the toes to waist. Also try to have straight legs. Knees to waist would be the first sub. You can do as many sets as you like within the 30 sec
Metcon
Metcon (Time)
3 rounds for time:
20 KB Swings
15 bupees
10 cal cardio
Push the pace. KB weight should be good for 20 reps. American swings.