/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 01/02/2015 | West Littlerock CrossFit

Main – CROSSFIT

pick one of the following wods. You should do the wod with moves you are weaker at. Pull ups or Rowing and Oly.

Metcon (Time)

5RFT

Max pull ups

100′ Bear Crawl

30 Sit-ups

Metcon (Time)

300 kcal row

*perform 3 Clean and Jerks @ 60% every 3:00

rx+ is 3 Power snatch @ 60%