CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 min cardio

then 5min:

roll out lats/calves and quads

Weightlifting

Metcon (Weight)

Bench Press 10,8,6,4,4,4
Rest as needed. Add load as needed. The 10,8,6 are effectively warm-up sets. 3×4 are your work sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 18 min:

200m run

3 Power Cleans 155/105

3 Shoulder To Overheads 155/105

3 Lateral over the bar burpees

45 sec rest
Pick a barbell weight that you can unbreak the first set with. Newer athletes should keep this light and use this as an opportunity to work technique.