CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 min:
1- jumping jacks
2- bottom of squat hold
3- arm circles
Weightlifting
Metcon (No Measure)
EMOM for 10 min:
3 rep power clean
Gymnastics
Metcon (No Measure)
EMOM for 6 min:
2-7 strict pull-ups
The two stations without pull-up bars will use the rings for this part.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 10 min:
15/12 cal cardio
10 burpees
15 Medball cleans