CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

Weightlifting (No Measure)

Bench Press:

10 Bench Press @ 6/10 RPE

10 Bench Press @ 6/10 RPE

10 Bench Press @ 7/10 RPE

10 Bench Press @ 7/10 RPE

10 Bench Press @ 7/10 RPE

*After the last set, perform a max set of push ups

*Rest as needed b/t sets.

Mayhem Mini-Pump:

4 sets:

10 Alt. DB Bench (each side) @ RPE 7

10 Standing Barbell Curl @ RPE 7

-rest 1-2 minute b/t sets-

Metcon (Time)

For time:

100/80 cal ski

100/80 cal bike

100/80 cal row
You have to partition this reps. The most anyone can do without switching stations is 30/24 cal.