/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 7-11-13 | West Little Rock CrossFit


Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%
B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.


5 Minute amrap of



Row for calories


“Lynne 3”

Max reps BW bench press
Max reps BW pull up
If you cannot do BW then use a weight that allows for >10 reps of each move
3 rounds (not timed)