/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/01/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

Odd rounds:

5 Open-closed shoulders

5 Supine toes to rig

Even rounds:

12 Front squats with wall ball

Shoulder Press

Every 2:30 minutes for 15 minutes (6 sets):

Shoulder Press

Set 1- 5 @ 70%

Set 2- 4 @ 75%

Set 3- 3 @ 80%

Set 4- 2 @ 85%

Set 5- 1 @ 90%

Set 6- 1 @ 95-105% (go as heavy as you’re able to)

Metcon (3 Rounds for reps)

Rx+

2 Minute AMRAP:

25 Wallballs

20 T2B

15 Box jumps/step-ups @ 30″/24″

10 Muscle-ups

Rest 2 minutes

3 Minute AMRAP:

25 Wallballs

20 T2B

15 Box jumps/step-ups

10 Muscle-ups

Rest 3 minutes

4 Minute AMRAP:

25 Wallballs

20 T2B

15 Box jumps/step-ups

10 Muscle-ups

Rx

24″/20″

Hanging knee raises

10 C2B pull-ups instead of Muscle-ups