West Little Rock CrossFit – CROSSFIT
(No Measure)
8 minute skill workshop:
Handstand hold
Accumulate 60 seconds against wall
Rx+:
Free standing with spotter
Metcon (Time)
EMOM x 10 minutes
Max L-sit
*If you are lasting longer than 30 seconds then increase the difficulty on the next round (put plate under heels, perform on rings, etc.)
Record longest set and hardest progression used.
Metcon (Time)
For time-
21/18/15/12/9/6/3
Ground to overhead
Box Jumps
Rx:
G2OH @ 75/55
Step-ups @ 20”
Rx+:
Power snatch @ 75/55
Box jump/step-up overs @ 24”
Time cap = 18:00
