CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- jump rope

3- dowel pass throughs

4- overhead squats

5,6- lat rolls

7,8- bottom of squat hold

Weightlifting

Overhead Squat (6 sets)

OHS:

E2MOM x 6

Set 1 = 3 reps at 70%

Set 2-3 = 2 reps at 80-85%

Set 4-6 = 1 rep build to a heavy RM for the day

Metcon

Metcon (Time)

13.11.9.7.5

Dual Devil’s press

52.44.36.28.20

Double unders

Metcon (AMRAP – Rounds and Reps)

Time permitting:

Amrap in 10 min:

200m WB run

15 WB