CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2- cardio

3- shoulder press

4- deadlift

5- glute bridges

6- supinated bar hang

7- bottom of squat hold

LIFT (No Measure)

Strict Press:

6 reps at 6.5/10 RPE

6 reps at 7/10 RPE

6 reps at 8/10 RPE

4 reps at 8.5/10 RPE

2 reps at 9.5/10 RPE

AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55#/45#

Deadlift:

8 reps at 7/10 RPE

8 reps at 7/10 RPE

6 reps at 7.5/10 RPE

6 reps at 7.5/10 RPE

6 reps at 8/10 RPE

Metcon (Time)

3 Rounds

400m run

15 pull ups

50 air squats