West Little Rock CrossFit – CROSSFIT
(No Measure)
5 minute skill workshop:
Bar muscle-ups https://www.youtube.com/watch?v=N88UbPxNXEw
Then..
EMOM x 5 minutes
Rx:
Accumulate 1-3 bar muscle-ups
Scale:
5 jumping kipping pull-ups
Metcon (Weight)
EMOM x 8 minutes
Rx:
1 hanging muscle snatch
1 hanging power snatch
2 OHS
Rx+:
1 Muscle snatch
1 Power snatch
1 Muscle snatch
1 Full snatch
*Start with empty barbell and slowly build to a max complex for the day
Metcon (AMRAP – Rounds)
Every 90 seconds for 15 minutes (10 rounds)
Rx:
10 Wallballs
30 Singles
Rx+:
15 Wallballs
30 Dubs
*Score is the number of rounds (out of 10 possible) you complete. If you can’t finish a round within the 90 seconds then finish it on the next round and then rest until the following round begins to hop back in the WOD.
