CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min box step-ups

10 burpees

LIFT (No Measure)

Tempo Front Squat:

E2MOM x 3

3 Tempo Front Squat @ 55% 1 RM Front Squat

3 Tempo Front Squat @ 60% 1 RM Front Squat

3 Tempo Front Squat @ 63% 1 RM Front Squat

*Tempo is 3 second descent, 3 second pause in the bottom.

Front Squat:

E2MOM x 4

1 Front Squat @ 65% 1 RM Front Squat

1 Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 75+% 1 RM Front Squat

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 4

12/10 Calorie Bike Erg (OR 10/8 Calorie Assault Bike)

8 Burpee Box Jump Overs (24/20) (OR 8 Burpees to target)

-rest 2 minutes-

AMRAP 4

12/10 Calorie Row

8 Single Dumbbell Box Step Overs (50/35) (24/20)

-rest 2 minutes b/t sets-
You go through these amraps twice. Total time is 20 min.