05/11/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

3 Front squats

3 Back squats

3 OHS

Rx =

Empty barbell

Rx+ =

95/65

Back Squat

EMOM x 12 minutes (12 sets):

Back Squats

Minutes #1-3

2 @ 70%

Minutes #4-6

2 @ 75%

Minutes #7-9

1 @ 80%

Minutes #10-12

1 @ 85%+

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 minute AMRAP:

21/15/9

Deadlifts

HSPU

Rx =

135/95

HSPU progressions from box

Rx+ =

225/135

HSPU

*1 person works while other person rests

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