/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 10-27-2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

In 15 minutes-

Establish a 12-RM Deadlift with good mechanics

*3 attempts max. 5 minute rest between attempts. If your back starts to round you’re done with the set.

Then:

Partner WOD

In 15 minutes-

400m Run

20 Muscle-ups

300m Run

15 Muscle-ups

200m Run

10 Muscle-ups

Max calories on rowers or air dyne with any time remaining

Rx:

40/30/20 C2B Pull-ups

Scale:

40/30/20 Pull-up progressions

*1 person works at a time on the muscle-ups. Partners do the run together.