04/13/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 min of Cyclic Work (run, bike, row) @ 70-75%

2 Rounds NFT:

10m Bear Crawl

20 Push-ups

10m Crab Walk

20 Broad Jumps

400m Run

Metcon

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.