West Little Rock CrossFit – CROSSFIT
(No Measure)
8 minute skill workshop:
Push Press
https://www.youtube.com/watch?v=4DklYEgBLh0
Metcon (Weight)
EMOM x 8 minutes:
Rx:
5 Push Presses
*Start light and work up to a moderate load for the day
Rx+:
2 Push Presses @ 80% of your Shoulder Press 1-RM
OR
2 @ 75% of your push press 1-RM (if you know it)
Metcon (3 Rounds for time)
Every 6 minutes for 18 minutes (3 rounds)
Rx+:
600m Run
20 T2B
15 Burpees to 6” target
Rx:
600m run
20 Hanging knee raises
15 Burpees
Record time for each round
