West Little Rock CrossFit – CROSSFIT
EMOM x 5 minutes
4 ring dip negatives on low rings
2 skin the cats
EMOM x 12 minutes (12 sets):
2 Bench Press @ 60% 1RM
2 Bench Press @ 65% 3-RM
2 Bench Press @ 70% 5-RM
*2 reps should be performed as quickly as possible. Ideally you are performing each rep in <1 second. Record the weight used.
Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds as possible in 20 minutes of:
15 OHS with empty barbell
20 Calorie Row
Team members will alternate tasks. Thus athlete 1 will perform pull-ups, and then athlete 2 will perform the row, etc. They will continue alternating tasks for the duration of 20 minutes.