/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/17/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

6 minute amrap (slow):

10 Russian KBS

10 OHS with PVC

40 Alternating singles

50ft straight legged bear crawls (or 1 length of the turf)

Deadlift

Every 2 minutes for 12 minutes (6 sets)-

Set 1-

5 @ 55% 1-RM

Set 2-

5 @ 60%

Set 3-

5 @ 65%

Set 4-

5 @ 70%

Set 5-

5 @ 75%

Set 6-

Max reps @ 80% 1-RM

*Record total reps performed at 80% 1-RM.

Scale =

5 deadlifts starting with moderate load and slowly adding weight each round for 6 rounds.

Metcon (4 Rounds for reps)

Max reps against a 2:30 minute clock of:

300m Run

Max rep OHS with remaining time

Rest 2:30 minutes

*Every 5 minutes for 20 minutes total (4 rounds total). Record total OHS performed each round.

Rx+/Rx/Scale=

115/75, 95/65, 45/35