/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/09/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

In 9 minutes-


Practice Turkish get-ups with each arm using a light KB or DB


Every 90 seconds for 9 minutes (6 rounds)

1 Turkish get-ups with each arm using challenging load

Metcon (Weight)

EMOM x 10 minutes:

1 Snatch balance

*Start with 50% OHS 1-RM and build up to a challenging, but doable load.

*Scale =

3 OHS EMOM x 10 minutes. Start with light load and slowly build to a challenging load. May take the weight from the rack if needed.

Metcon (AMRAP – Reps)

Partner WOD

4 x 4 minute stations with 1 minute rest/transition between each-


Max calorie row




Box jump/step-overs @ 24″/20″


Sledge hammer strikes on tire

*You are your partner are working at the same station. 1 person works at a time while the other person rests. Switch as needed.

Score is the total reps accumulated for all 4 stations combined as a team.