West Little Rock CrossFit – CROSSFIT
Metcon (No Measure)
3 Rounds-
4-6 Weighted ring dips / box dips
Max rep unbroken Strict Pull-ups / Ring Rows
Rest 90 seconds between each round
*Increase load for weighted dips on the following set if you are able to get more than 4 reps.
Then:
4 Rounds-
2 Min AMRAP:
10 Front squats @ 115/75
10 Push press @ 115/75
2 minute rest between each round.
*Score is total rounds and reps combined (1 round = 20 reps for when you combine partial rounds).
