/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 07/28/2015 | West Littlerock CrossFit 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

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

EMOM x 14 minutes

Odd rounds-

2-3 Muscle-ups (Or 5 Supine ring rows + 5 second hold in bottom of ring dip after last rep)

Even rounds-

2 hang power snatch + 3 OHS (choose the weight)

Metcon (AMRAP – Reps)

5 stations of 2 minutes work/2 minutes rest (20 minutes total):

#1 Max Rep Russian KBS

#2 Dubs (Rx+) or singles (Rx)

#3 OHS @ 75/55

#4 GHD (Rx+)/Sit-ups (Rx)

#5 Row for calories

Score will be the total reps for all 5 rounds combined. Put scores for each section in the comments.

*Place band on rowing monorail at the point when your shins get vertical (~2 feet from the foot plate usually). This will prevent you from sliding the seat to your heels, which is the most common movement fault in rowing.