CrossFit Lions West – CrossFit

Warm-up (No Measure)

5 Min rolling

Amrap in 5 min:

5 dowel squat cleans

10 knees to waist

5 burpees

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Workout (Time)

For time:

50 squat cleans 95/65 (7 min time cap)

rest 5 min (rest starts at the 7 min mark)

50 db bench press 50/35 (7 min time cap)

rest 5 min

150 situps (5 min time cap)
Squat cleans should be light. Bench should be something you can do for 10 or more. Use the short boxes for benches as needed.

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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