CrossFit Lions West – LIFT + SWEAT

Warm up (No Measure)

7 min:

10/7 cal cardio

10 empty bar good mornings

10 walking lunges

LIFT (No Measure)

8×8 w/ 30sec rest between sets

A. two handed DB/KB row

B. two handed DB/KB DL
Complete all 8 sets of the row before you start on the DL.

SWEAT (No Measure)

amrap in 24 min

2min of work followed by 1 min of rest

50 burpees

50 DB hang power clean to overhead 35/20

50 knees to waist

50 inverted burpees