CrossFit Lions West – CrossFit
Warm-up (No Measure)
4,5-upper pec stretch
6,7- turn back stretch
8,9- from rotation
A: Metcon (Time)
100 bench press reps for time 95/65
* every time you break you have to complete 20 sit-ups
10 min time cap. Pick a bench press load that you can do for 20 or more reps.
B: Metcon (Time)
100 heavy KB swings for time
* perform 5 burpees every time you break
10 min time cap. Pick a weight that is heavier than you normally swing. American swings.
C: Metcon (Time)
100 BB bicep curls for time
* perform 10 bench dips every time you break
10 min time cap. Pick a load on the barbell that you can do for 20 or more reps. For most of us that will be an empty bar.