CrossFit Lions West – CrossFit

Warm up (No Measure)

8 min:

1,2-cardio

3,4- roll quads

5- air squats

6- passive bottom of squat hold

7- push up plank hole

8- glute bridges

LIFT (No Measure)

Front Squat:

E2MOM x 8

5 Front Squat @ 6/10 RPE

3 Front Squat @ 7/10 RPE

1 Front Squat @ 8/10 RPE

5 Front Squat @ 7/10 RPE

3 Front Squat @ 8/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9+/10 RPE

1 Front Squat @ 9+/10 RPE

DB Bench:

E2MOM x4

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12 Dumbbell Bench Press @ 7/10 RPE

10 Dumbbell Bench Press @ 8/10 RPE

10 Dumbbell Bench Press @ 9/10 RPE

12 Dumbbell Bench Press @ 8/10 RPE

Metcon (Time)

For time:

21-15-9

Burpee Pull Ups

42-30-18

Wall Balls (20/14)