/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 05/27/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

5 Max height tuck jumps

10 Air squats (Slow)

15 Overhead walking lunges @ 25lbs/10lbs

Metcon (Weight)

EMOM x 10 minutes:

1 Snatch grip deadlift

1 Snatch grip high pull

1 Muscle snatch

1 Power snatch

*Start light and build to a heavy set for the day


After the snatch grip deadlift, all movements performed from the high hang


Weight taken from the ground.

Metcon (AMRAP – Reps)

Partner WOD

In 12 minutes

80 Deadlifts

60 Front rack lunges

40 Lateral burpees over partner

*Max S2OH with remaining time.





Max HSPU with remaining time

*1 person works at a time. Alternate as needed. Score is the total reps accumulated.