CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2- cardio

3- air squats

4- deadlift

5- strict press

6- banded 7s

7- good morning

Lift (No Measure)

Tempo Front Squats:

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE

5 Tempo Front Squat @ 6/10 RPE

5 Tempo Front Squat @ 7/10 RPE

5 Tempo Front Squat @ 7/10 RPE

5 Tempo Front Squat @ 7/10 RPE

Strict Press:

10 Strict Barbell Press @ 6/10 RPE

8 Strict Barbell Press @ 7/10 RPE

6 Strict Barbell Press @ 8/10 RPE

4 Strict Barbell Press @ 9/10 RPE

2 Strict Barbell Press @ 10/10 RPE

AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#)

*Score AMRAP reps in notes.

Deadlifts:

10 Deadlifts @ 6/10 RPE

10 Deadlifts @ 6/10 RPE

10 Deadlifts @ 7/10 RPE

10 Deadlifts @ 7/10 RPE

10 Deadlifts @ 7/10 RPE

*Rest as needed between sets.