CrossFit Lions West – CrossFit

warm up (No Measure)

7 min:

1,2- cardio

3- air squats

4- alternating single leg RDL

5- supinated bar hang

6- 30 sec burpees

7- world greatest stretch 30sec per side

Back Squat

E2MOM x 7

1. 3 Back Squat @ 6/10 RPE

2. 3 Back Squat @ 7/10 RPE

3. 2 Back Squat @ 8/10 RPE

4. 2 Back Squat @ 9/10 RPE

5. 1 Back Squat @ 10/10 RPE

6. 1 Back Squat @ 8/10 RPE

7. 1 Back Squat @ 9/10 RPE

Metcon (No Measure)

amrap in 10 min:

10 BB Strict Press 95/65

10 Strict pull-ups

rest 1 min
Press load that you could do the 10 reps in two sets or less. Pull progression that you can do the 10 reps in 3 sets or less. Its ok if both get hard in this workout. Unless you are failing multiple reps, don’t change the load or the progression. Press is from the floor, no racks.

Bench Press

E2MOM x 7

3 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

2 Bench Press @ 7.5/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 9.5/10 RPE