05/08/2015

West Little Rock CrossFit – CROSSFIT

8 minute skill workshop:

5×5 wall therapy squats with spotter

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%.

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

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