05/04/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

8 minute skill workshop:

Strict muscle-ups progressions

Accumulate 15 strict ring muscle-up progressions

Front Squat

EMOM x 12 minutes (12 sets):

Front Squats

Minutes #1-3

3 @ 60%

Minutes #4-6

[email protected] 65%

Minutes #7-9

3 @ 70%

Minutes #10-12

3 @75%

*3 reps should be performed as quickly as possible. Ideally you are performing each rep in <1 second. Record your 75%.

Metcon (Time)

In teams of 2-3, complete the following-

Rx:

45 Pull-ups

45 Push presses @ 95/65

30 Pull-ups

30 Push presses

15 Pull-ups

15 Push Presses

Rx+:

18 Muscle-ups

36 HSPU

12 Muscle-ups

24 HSPU

6 Muscle-ups

12 HSPU

Time Cap = 20:00

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