Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

2:00 Cardio

20 Banded lateral steps ea way

15 Goblet squats

20 Goblet reverse lunges

10 Single leg KB RDL’s ea leg

:45 banded tricep stretch ea

Front Squat (1x 3 @ 70%, 3 @ 80%, (3+) @ 90%)

20 min cap

Week 2 of our 3rd squat cycle. Remember to use 90% of your 1RM, then add either 10 lbs, or 6 lbs.

5 x 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

(3+) @ 90%

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
To learn more about The Lyon click here
20 min cap