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
3@ 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
