CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

amrap in 5 min:

5 air squats

5 burpees

5 Knees to waist

5 cal cardio

LIFT (No Measure)

Seated Double DB Shoulder Press:

5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE

5 Seated Double Dumbbell Strict Press @ 7/10 RPE

5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE

5 Seated Double Dumbbell Strict Press @ 8/10 RPE

5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE

*5 Barbell Behind the Neck Push Press after each set.

Metcon (Time)

Metcon “Jimmy Johns”:

3 rounds:

12/10 Cal cardio

12 Deadlifts (185/125)

9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:

27 Box Jump Overs (24/20)

36 Deadlifts (185/125)

36/28 Cal cardio

Target time workout 1 : 5-6 minutes

Target time workout 2: 6-7 minutes

Time cap: 10 minutes each
There is only one 3 min rest in this workout and it comes after you complete all three rounds of part 1. Larger classes can use the benches to do full jumps right over the bench for a sub for the box jump overs. DL weight should be medium weighted.