CrossFit Lions West – CrossFit

Warm up (No Measure)

8 min:

1,2,3- cardio

4- air squats

5,6- world’s greatest stretch 1 min per side

7,8- quad roll

Back Squat (No Measure)

15min

2 Back Squat

4 Back Squat

6 Back Squat

8 Back Squat

10 Back Squat

In between sets, perform 5 seated box jumps.

Rest as needed.
These will be ascending reps AND ascending weight. Start light and build even though the reps are increasing.

Banana Pepper (No Measure)

3 Rounds

8 OHS 95/65

16 Pullups

-at the 10 minute mark-

3 rounds

8 Power Snatch 95/65

24 Wallballs 20/14
Time Cap: If you are not done the first couplets at the 8min mark, rest till the 10min mark

20 min time cap total.