West Little Rock CrossFit – CROSSFIT
(No Measure)
8 minute skill workshop:
5×5 wall therapy squats with spotter
Bench Press
EMOM x 12 minutes (12 sets):
Bench Press
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%.
75 OHS for time (Time)
For Time-
Rx:
75 Front squats @ 115/75
Rx+:
75 OHS @ 50% 1-RM
*5 bar facing burpees every time the bar rests on the ground
Time cap = 14:00
