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
