/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 1-30-13 | West Littlerock CrossFit

SWOD

15 minutes to work up to a 1RM of front or back squat

An example rep scheme could look like this:
10 @bb – 5@ 60% – 2@80% – 3 attempts for max lift

Jucha’s squat cult- work up to one set of 5 @ 82.5 %

WOD:
And now for a “WLRCF original ”

“The Ghost of Eric Wyles”

12:00 Partner amrap
*Rack position hold (135/85)
*Burpees

One person holds the barbell in the racked position while the other does burpees.
Once the barbell can no longer be held, partners will alternate roles.
Score is total number of burpees combined.