CrossFit Hanes Mill, WGW CrossFit – CrossFit
Warm-up (No Measure)
5 min of Cyclic Work (run, bike, row) @ 70-75%
2 Rounds NFT:
10m Bear Crawl
10m Crab Walk
20 Broad Jumps
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.