/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 10/16/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

Every 2 minutes, for 20 minutes (5 sets each) of:

Odd rounds – Front-Racked Alternating Lunges x 8-10 reps each leg with KB

Even rounds – 25 Russian KB swings

Metcon (AMRAP – Reps)

Against a 6 minute clock:

30 Deadlifts @ 50% 1-RM

30 T2B

Max calorie row with remaining time

1cal=1rep

Recover

*spend 3:00 on airdyne or in light jog shaking arms out.

*Foam/PVC roll low back, calves,quads for 5:00