In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

EMOM x 14 minutes

Odd rounds-

2-3 Muscle-ups (Or 5 Supine ring rows + 5 second hold in bottom of ring dip after last rep)

Even rounds-

2 hang power snatch + 3 OHS (choose the weight)

Metcon (AMRAP – Reps)

5 stations of 2 minutes work/2 minutes rest (20 minutes total):

#1 Max Rep Russian KBS

#2 Dubs (Rx+) or singles (Rx)

#3 OHS @ 75/55

#4 GHD (Rx+)/Sit-ups (Rx)

#5 Row for calories

Score will be the total reps for all 5 rounds combined. Put scores for each section in the comments.

*Place band on rowing monorail at the point when your shins get vertical (~2 feet from the foot plate usually). This will prevent you from sliding the seat to your heels, which is the most common movement fault in rowing.

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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