CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

LIFT (No Measure)

Tempo Back Squat:

E2MOM x 5

3 Tempo Back Squat @ 5.5/10 RPE

3 Tempo Back Squat @ 6/10 RPE

3 Tempo Back Squat @ 6/10 RPE

3 Tempo Back Squat @ 6.5/10 RPE

3 Tempo Back Squat @ 6.5/10 RPE

*Tempo is 3 seconds down, 3 second pause in the bottom.

Push Press:

E2MOM x 7

5 Push Press @ 6/10 RPE

4 Push Press @ 7/10 RPE

3 Push Press @ 8/10 RPE

2 Push Press @ 9/10 RPE

1 Push Press @ 10/10 RPE

8 Push Press @ 7/10 RPE

8 Push Press @ 8/10 RPE

Metcon (Time)

For time:

200 Box Step-ups

Every 2:00 (including 0:00) perform 4 power cleans 155/105