/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 05/21/2015 | West Littlerock CrossFit 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

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 Minute AMRAP (50% intensity)

15 Banded pull aparts

10 Shoulder press with empty barbell

5 Supine ring row

Metcon (No Measure)

EMOM x 12 minutes:

Rx+:

Odd rounds-

3 Strict deficit HSPU

Even rounds-

3 Strict dating sex simulator games weighted pull-ups

Rx:

Odd rounds-

3 Strict pull-ups

Even rounds-

3 HSPU (level or with 1 ab mat)
Record progression/weight used in the comments section.

Metcon (3 Rounds for reps)

Minute wealthy bachelor dating service 0:00 – 8:00

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4 Minute AMRAP

1 Bar facing burpee

1 Hang power clean

2 BFB

2 HPC

3 BFB

3 HPC

Rest 4 minutes

Minute 8:00 – 14:00

3 Minute AMRAP

1 Bar facing burpee

1 local single adults chat Hang power clean

2 BFB

2 HPC

3 BFB

3 HPC

Rest 3 live sex show venues minutes

Minute 14:00 – 16:00

2 Minute AMRAP

1 wichita singles club Bar facing burpee

1 Hang power clean

2 BFB

2 HPC

3 BFB

3 HPC

Rx:

95/55

Rx+:
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115/75

*Start each round with 1 BFB. Record reps for each round