CrossFit Lions West – CrossFit

Warm-up (No Measure)

2 min cardio

Thoracic Flow

https://youtu.be/aWjZRqLXMR0?si=7eYF-ZXWXLqkfPlU

LIFT (No Measure)

Split Jerk:

4 sets:

3 Split Jerk @7-8/10 RPE

**Rest 2-3 min between sets.

Note: Focus on aggressive lockout and sticking the landing

DB Bench Press:

12 Dumbbell Bench Press + 12 Supinated Grip Barbell Bent Over Row

10 Dumbbell Bench Press + 10 Supinated Grip Barbell Bent Over Row

8 Dumbbell Bench Press + 8 Supinated Grip Barbell Bent Over Row

*All at 7-8/10 RPE

*Rest 2-3 Min between sets w/60 Bench Lat Stretch during rest.

Metcon (Time)

For Time

27-24-21-18

Calorie Row

Push up