/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 03/25/2015 | West Little Rock CrossFit

Main – CROSSFIT

(No Measure)

10 minute skill workshop-

POSE running drills

https://www.youtube.com/watch?v=9R-3UT1Vd9o

Front Squat (Fitness only )

Fitness:

5×3 Front Squat

*Record heaviest set

Metcon (AMRAP – Reps)

Performance:

E3MOM x 12 minutes:

Front Squat-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

In teams of 2-

Performance:

21 KBS

12 Strict Pull-ups

Fitness:

21 Russian KBS

12 Supine ring rows

1 person works while the other rests. Switch every round.