/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/08/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 Minute Amrap:

10 air squats

5 push-ups

Front Squat

Scale:

Every 3 minutes for 21 minutes (7 sets):

Front squat x 3 reps

*Start with moderate load and build to heavy set of 3.

Rx:

Every 3 minutes for 21 minutes (7 sets):

Front squat

Set 1- 3 @ 65% 1-RM

Set 2- 2 @ 70%

Set 3- 1 @ 75%

Set 4- 3 @ 80%

Set 5- 2 @ 85%

Set 6- 1 @ 90%

Set 7- 3 @ heavy as you’re able to go

Metcon (4 Rounds for reps)

Rx:

In 1 minute-

7 burpees

Max Dubs with remaining time

Rest 3 minutes

Repeat every 4 minutes for 16 minutes (4 rounds total). Record max jump ropes for each round.

*Scale = singles instead of dubs