CrossFit Lions West – CrossFit

Warm-up (No Measure)

3 min cardio

then 3 sets:

10 Arnold Press

8 Strict Knee To Elbow

5 Pistols to a box per leg

LIFT (No Measure)

Push Press:

3 Push Press @60% 1RM Push Press + 3 Weighted Pull-Up

3 Push Press @65% 1RM Push Press + 3 Weighted Pull-Up

3 Push Press @70% 1RM Push Press + 3 Weighted Pull-Up

3 Push Press @75% 1RM Push Press + 3 Weighted Pull-Up

*Rest 1 Min after Push Press and 2 Min after Pull Up.
Push press will be from the floor. Do strict pull-ups or banded pull-ups as needed.

METCON (AMRAP – Rounds and Reps)

amrap in 18 min:

2 rounds of cindy

20 alternating DB snatches 50/35

rest 90 sec