CrossFit Lions West – CrossFit

Warm up (No Measure)

Movement Prep:

3 Sets:

6 Double DB Deadlifts + 5 Double DBSquat Clean from the floor + 4 Double DB Split Clusters (2 each leg)

–

3 Muscle Clean @ 7/10 RPE

–

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

LIFT (No Measure)

Back Squat:

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

Metcon (No Measure)

4 Sets/ AMRAP 4 Minutes

30/22 cal cardio

10 Burpee Pull Ups

Max Cleans 185/135

-rest 1 minute b/t sets-