CrossFit Lions West – CrossFit

Warm-up (No Measure)

3 min cardio

3 min rolling

3 min barbell complex work

LIFT (No Measure)

Pause Power Clean + Pause Push Jerk + Power Clean + Push Jerk:

E2MOM x 5

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.

Metcon (No Measure)

AMRAP 20

200m Run

20 Toes to Bar

20 Push Press (96/65)

200m Run

20 V Ups

20 Push Ups