/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 04/06/2015 | West Littlerock CrossFit

Main – CROSSFIT

Bench Press

Fitness only

Metcon (AMRAP – Reps)

Performance:

E3MOM x 12 minutes:

Bench Press-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Pull-ups

1 set max strict pull-ups

*Note progression used, including the height of the J-hook if used.

Compare scores to 02/27/2105

Metcon (AMRAP – Reps)

In 10 minutes-

Fitness:

900m Run

150 Singles

Max rep air squats with remaining time

Performance:

900m Run

150 Dubs

Max rep goblet squats with remaining time (53/35)
Score is the total jump ropes + squats