West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes

Rx =

4 ring dip negatives on low rings

Rx+ =

2 skin the cats

Bench Press

EMOM x 12 minutes (12 sets):

2 Bench Press @ 60% 1RM


2 Bench Press @ 65% 3-RM


2 Bench Press @ 70% 5-RM

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

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds as possible in 20 minutes of:

10 Pull-ups

15 OHS with empty barbell

20 Calorie Row

Team members will alternate tasks. Thus athlete 1 will perform pull-ups, and then athlete 2 will perform the row, etc. They will continue alternating tasks for the duration of 20 minutes.


95/65 OHS

C2B Pull-ups


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