CrossFit Lions West – CrossFit
Warm up (No Measure)
7 min:
1,2- cardio
3,4- lat roll
5- power cleans
6- happy baby
7- pigeon lose 30 sec per
Lift (No Measure)
Wide Grip Bench:
5 at 7/10 RPE
5 at 7/10 RPE
5 at 8/10 RPE
5 at 8/10 RPE
5 at 9/10 RPE
*20 Single Arm Lat Pull Downs (10 each arm) after each set.
*Rest 90s to 2 minutes per set.
Metcon (AMRAP – Rounds and Reps)
4 rounds for time:
Amrap in 3 min:
5 power cleans 135/85
10 Push ups
15 air squats
Rest 2 min between 3 min amraps
Start each round at the beginning