04/27/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 7 minutes

1 Power Clean

2 Push Jerk

3 Back Squat

4 OHS

Rx+ =

95/65

Rx =

Empty barbell

Metcon (AMRAP – Rounds)

12 EMOM

2- Back Squats

55% 1RM

Metcon (AMRAP – Reps)

Partner WOD

13 Minute AMRAP

1 Power Clean

1 Push Jerk

1 Muscle-up

2 Power Clean

2 Push Jerks

1 Muscle-up

3 Power Clean

3 Push Jerks

1 Muscle-up

Rx:

95/65

Rx+:

135/95

*Switch as needed during the WOD. 1 person works while the other partner rests.

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