/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 7-2-13 | West Littlerock CrossFit


If you have not done your CrossFit Total, Do so.

Squat 1-1-1

Press 1-1-1

Dead lift 1-1-1

Then 7:00 amrap of burpees

If you have already Done your CrossFit total then work on mobility for 15 minutes, followed by


3:00 amrap of:

Wall ball shots

3:00 Amrap of:


3:00 Amrap of:


3:00 Amrap of:

HR push ups