CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

15 light db press

15 light db rows

15 db light db thrusters

1 min bottom of squat hold

Metcon (No Measure)

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

Finisher (No Measure)

Time permitting

EMOM for 12 min:

1- 15 wb

2- 20 situps

3- 30 sec max push ups