05/05/2015

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

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