Thursday L+S

CrossFit Lions West – LIFT + SWEAT


Warm-up (No Measure)

rounds in 5 min:

5 cal cardio

5 burpees

5 air squats


Metcon (No Measure)

5 sets:

10 BB high pulls

max rep BB curl

rest 90 sec
BB high pull is like the SDHP but without the hips. Strict shoulder/trap exercise. You will use the same weight to rep out the BB curl after.


A: Metcon (No Measure)

6 sets:


10 DB thrusters + 10 TTB

RX= 35/20

B: Metcon (Calories)

10 min max cal cardio