CrossFit Lions West – CrossFit

Warm up (No Measure)

EMOM for 10 min:

1- 45 sec cardio

2- 10 air squats+ 5 burpees
warm up pace. Adjust squats and burpee number as needed

Deadlift (No Measure)

Deadlifts:

4 x 10 at 6-7/10 RPE

rest as needed between sets

Metcon (AMRAP – Reps)

AMRAP 12:

1-3-5-7-9….

Power Cleans 95/65

Front Squats 95/65

Lateral Burpees Over Bar

*Go up by 2 reps ever set.
The bar should be medium loaded at the absolute most.