CrossFit Lions West – CrossFit

Warm-up (No Measure)

6 min:

20 air squats

5 burpees

30 sec bar hang

5 burpees

LIFT (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 rep db push press in 5 min

pick a weight that you can do for 15 or more reps when fresh

METCON (No Measure)

amrap in 30 min:

50/40 cal cardio

30 wallballs

15 burpees