CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- push-up plank hold

3- air squats

4- bottom of squat hold

5- muscle clean

LIFT

A: Metcon (No Measure)

Bench Press

E2MOM x 6

Set 1-2 = 4 reps at moderate

Set 3-5 = 2 reps at heavy

Set 6 = 15 tough reps

B: Metcon (No Measure)

4 sets:

Bent Over alt DB rows x 20 reps

Rest 30s

Barbell Muscle clean and press x 10 reps

Rest 60s

Metcon

Metcon (Calories)

3 sets:

3 min max cal cardio

1 min rest