CrossFit Lions West – CrossFit

Warm up (No Measure)

3 Sets:

6 Alternating DB Split Snatch RA+ 6 Alternating DB Split Snatch Left Arm + 5 SA Front Rack Dumbbell Squat Right Arm + 5 SA Front Rack Dumbbell Squat Left Arm

https://youtu.be/O1mtEF9N538

https://youtu.be/GBrywy-Zqi8

5 Close Grip Tempo Heel Elevated Overhead Squats (use PVC Pipe or empty barbell)

20 Single Arm DB Plank Pull Throughs (10 each arm)

LIFT (No Measure)

Squat Snatch:

E2MOM x 5

3 reps at 7/10 RPE

Metcon (Time)

3 RFT:

400m Run

20 Toes to Bar

20 V Ups

Target time: Sub 12 minutes

Time cap: 15 minutes