CrossFit Lions West – CrossFit

Warm Up (No Measure)

Coach scotts choice

Metcon (No Measure)

3 sets:

3 Rounds of “18.1”

8 Toes to bar

10 Single arm Dumbbell Hang Clean and Jerk (50/35) (5 on one side then 5 on the other)

14/12 Calorie Row

-rest 3 minutes-

Pump (No Measure)

3 sets:

10 DB Bench Press

10 KB side bends per

1 min plank

rest as needed