CrossFit Lions West – CrossFit

Warm up (No Measure)

3 sets:

10 cal cardio

10 air squats

10 banded pull a parts

10 reverse lunges

30 sec bottom of squat hold

LIFT (Weight)

1 Back Squat @ 6/10 RPE

1 Back Squat @ 6.5/10 RPE

1 Back Squat @ 7/10 RPE

1 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 9+/10 RPE

Metcon (Time)

3 RFT:

8 Deadlift (185/135)

8 Bar Muscle Ups (scale to burpee pull-ups)

-rest 2 minutes-

2 RFT:

16 Hang Power Clean (115/80)

16 Chest to Bar Pull Ups (scale to assisted pull-ups)

-rest 2 minutes-

For time:

32 Shoulder to Overhead (115/80)

32 Pull Ups (scale to burpees)
21 of each, 15 of each and then 9 of each