CrossFit Lions West – CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...
CrossFit Lions West – CrossFitWarm-up (No Measure)6 min: 20 air squats 5 burpees 30 sec bar hang 5 burpeesLIFT (No Measure)Teams of 3: max rep DB bench press in 5 min each team member picks a weight that they can do for 15 or more reps when fresh rest 3 min max...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)EMOM for 10 min: 40 sec cardioLIFTMetcon (No Measure)5 sets: 20 single arm russian swings ( 10 per arm) 10 db lateral raises rest 1 minDo 10 reps with one arm and then 10 reps with the other arm. Most...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)EMOM for 10 min: 40 sec cardioLIFTMetcon (No Measure)5 sets: 20 single arm russian swings ( 10 per arm) 10 db lateral raises rest 1 minDo 10 reps with one arm and then 10 reps with the other arm. Most...
CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio Hip Flow https://youtu.be/6qnCHkJ8MgA?si=eaopulo4sYGEQbpKLIFT (No Measure) Power Clean + Hang Squat Clean + Front Squat: In 10 minutes Build to tough set of 1 Power Clean + 2 Hang Clean + 3 Front...
