/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 02/18/2015 | West Little Rock CrossFit

Main – CROSSFIT

Pull-ups (Progressions ad open/close shoulders on bar 3X10)

Strict pull up and Strict pull up progressions

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1 Wallball

1 Box jump/step overs

20 Dubs OR 40 Singles

2 Wallballs

2 Box jump/step overs

20 Dubs OR 40 Singles

Etc…

Score is total rounds plus reps