CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2- cardio
3- air squats
4- passive bottom of squat hold
5,6- quad roll
7- dowel press
Weightlifting
A: Back Squat (6 sets)
E2MOM x 6
Set 1-2 = 10 reps at 60%
Set 3-4 = 6 reps at 70%
Set 5-6 = 4 reps at 80%
B: Metcon (No Measure)
STO
E2MOM x 3
Strict Press x 4 at 65-70%
E2MOM x 3
Push Press x 6 at 70-75%
E2MOM x 3
Push Jerk x 8 at 65-70%
SWEAT
Metcon (Time)
2k row for time