CrossFit Lions West – CrossFit

Warm-up (No Measure)

7 min:

1,2-cardio

3- air squats

4,5- lacross ball hip smash

6- 30 sec active bottom of squat hold + 30 sec passive

7- rack chest stretch

LIFT (No Measure)

Back Squat:

6 Back Squat @7-8/10 RPE

4 Back Squat @7-8/10 RPE

2 Back Squat @7-8/10 RPE

*Rest 3 minutes between sets.

*Weight increases as reps decrease.

Metcon (No Measure)

For time:

5-4-3

Strict / weighted pull-ups

Power Snatch 135/85

Directly into…

12-8-4

Wall Walk

Front squats (135/85)
Time cap is 14 min.

Finisher (No Measure)

3 Sets (1 set every 4 minutes)

20/15 cal cardio

40ft Front Rack Dumbbell Lunge (2×50/35)

20/15 cal cardio
3 min time cap each set. Time permitting. Get in what you can.