West Little Rock CrossFit – CROSSFIT
(No Measure)
EMOM x 5 minutes:
5 plyo clapping push-ups
*Quick and explosive pushes. Try to get as high as possible off the ground each rep.
Scale:
5 Standard push-ups
*As strict and slow as possible
Bench Press
Every 3 minutes for 12 minutes (4 sets)
20 second max rep bench press
Rx:
50% Body weight
Rx+:
50% 1-RM
*Score is the total reps accumulated in 4 sets. Partner up and spot each other. Partner 2 will at the top of the next minute.
Metcon (AMRAP – Rounds and Reps)
EMOM x 15 minutes
#1
5 Front squats
2 S2OH
#2
30 second max calorie row
*Start 15 seconds into the minute and end at the 45 second mark
#3
10 Step-ups
Rx:
135/75
24”/20”
Rx+:
70% C&J 1-RM
30”/24”
Record rounds completed and total calories rowed (for the reps). Stagger starting station as needed
