CrossFit Lions West – CrossFit

Warm up (No Measure)

Movement Prep:

3 Sets:

6 Double DB Deadlifts + 5 Double DB Squat Clean + 4 Double DB Split Jerks (2 each leg)

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4 Muscle Clean @ 7.5/10 RPE

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*You will need a pair of dumbbells for the dumbbell complex and a barbell for the Muscle Clean.

Lift (No Measure)

Wide Grip Bench:

4 Wide Grip Bench Press @ 7/10 RPE

4 Wide Grip Bench Press @ 7.5/10 RPE

4 Wide Grip Bench Press @ 8/10 RPE

3 Wide Grip Bench Press @ 9/10 RPE

2 Wide Grip Bench Press @ 9.5/10 RPE

*10 Dumbbell Push Ups after each set.

Back Rack Lunges:

20 Barbell Back Rack Lunges @ 7/10 RPE

14 Barbell Back Rack Lunges @ 8/10 RPE

14 Barbell Back Rack Lunges @ 8.5/10 RPE

10 Barbell Back Rack Lunges @ 9/10 RPE

10 Barbell Back Rack Lunges @ 9/10 RPE
Rest as needed between sets.

Metcon (Time)

For time:

200m run

25 Dumbbell Thrusters (2×35/25)

200m run

25 Wall Balls

200m run

25 Dumbbell Thrusters (2×35/25)

150ft Sled Push (2×45/1×45)