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)
Rx-
Start with empty barbell and add 10lbs/ 5llbs every round
Rx+
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.
