/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 02/19/2015 | West Littlerock CrossFit


Bench Press (65% x 5, 75% x 5, 85% x max, 65% x max)

record reps @ 65%

Metcon (1 Rounds for calories)

-Rowing mechanics

-HSPU and pull-up progressions (2×5 each at moderately challenging level)

-2 sets of 60 second max calorie row with 5 minutes rest between each set. Work on mobility between sets.

Metcon (Time)

For time:

Strict pull-ups


10 x 1-arm KB/DB power snatches (5 per arm) between each round

*Use hardest progression that you’re able to perform if unable to go strict.


strict pull up +53/35 kb or 50/35 db