West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes:

1 shrug

1 clean high pull

1 muscle clean

1 power clean

*Use weight that you will be starting with in the WOD.

Metcon (Weight)

EMOM x 20 minutes-

1 Hang Clean (power or squat)


Start with empty barbell and add 10lbs/ 5llbs every round


Start with 115/75 and add 10lbs/5lbs every round

*If you reach failure, remove 20% of your load on the next set and continue. Record the heaviest load you successfully lifted.


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