/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 10/26/15 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

3 Rounds-

4-6 Weighted ring dips / box dips

Max rep unbroken Strict Pull-ups / Ring Rows

Rest 90 seconds between each round

*Increase load for weighted dips on the following set if you are able to get more than 4 reps.

Then:

4 Rounds-

2 Min AMRAP:

10 Front squats @ 115/75

10 Push press @ 115/75

2 minute rest between each round.

*Score is total rounds and reps combined (1 round = 20 reps for when you combine partial rounds).