CrossFit Lions West – CrossFit

Warm Up (No Measure)

7 min:

1,2- cardio

3- air squats

4- reverse lunges

5- Power Cleans

6- rack chest stretch

7- supinated bar hang

LIFT (No Measure)

Movement Prep:

3 Sets:

6 Double DB Deadlift + 6 Double DB Hang Squat Clean + 6 Double DB Split Jerk

5 Muscle Clean @ 5/10 RPE

*You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans.

Bench Press:

1. 5 Bench Press @ 6/10 RPE

2. 5 Bench Press @ 7/10 RPE

3. 5 Bench Press @ 7.5/10 RPE

4. 5 Bench Press @ 7.5/10 RPE

5. 5 Bench Press @ 7.5/10 RPE

*10 Single Arm DB Bench (5+5) after each set.

**Rest 90s to 2min after each sets.

Front Rack Step Up:

E2MOM x 5

1. 10 Barbell Front Rack Step Ups @ 6/10 RPE

2. 10 Barbell Front Rack Step Ups @ 6.5/10 RPE

3. 10 Barbell Front Rack Step Ups @ 7/10 RPE

4. 10 Barbell Front Rack Step Ups @ 7.5/10 RPE

5. 10 Barbell Front Rack Step Ups @ 7.5/10 RPE

*5 each leg.

Metcon (Time)

For time:

800m run

15 Power cleans 155/105