04/20/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Skill workshop

PVC man maker mini WOD

4 minute AMRAP:

Max reps

*2-3 people per team. Rotate every 4 reps.

Metcon (Weight)

EMOM x 12 minutes (12 sets):

2 Back squats @ 55% 1RM

OR

2 Back squats @ 60% 3-RM

OR

2 Back squats @ 65% 5-RM

*2 reps should be performed as quickly as possible. Ideally you are performing each rep in <1 second.

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 rounds)

Rx:

8 Deadlifts (115/75)

8 Hang power cleans

8 S2OH

50 Singles

Rx+:

10 Deadlifts

10 C&J

50 Dubs

50% Push Jerk 1-RM

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