CrossFit Lions West – CrossFit

Warm-up (No Measure)

7 min:

1,2- cardio

3- air squats

4- passive bottom of squat hold

5- push-up plank hold

6- beat swings

7- happy baby

LIFT (No Measure)

DB Bench:

E2MOM x 5

10 Dumbbell Bench Press @ RPE 7

Clean Deadlift:

E2MOM x 4

3 Clean Deadlift @RPE 7

2 Clean Deadlift @RPE 7.5

1 Clean Deadlift @RPE 8

1 Clean Deadlift @RPE 8.5

Metcon (Time)

For time:

30 bar muscle up / 60 Pull-ups

90 wallballs

*You can partition this any way you like
pull-up progression that allows you to do 5 or more when fresh. Newer athletes should scale down the pull-up to 30 or 40 in total.