West Little Rock CrossFit – CROSSFIT
(No Measure)
5 Minute AMRAP (50% intensity)
15 Banded pull aparts
10 Shoulder press with empty barbell
5 Supine ring row
Metcon (No Measure)
EMOM x 12 minutes:
Rx+:
Odd rounds-
3 Strict deficit HSPU
Even rounds-
3 Strict dating sex simulator games weighted pull-ups
Rx:
Odd rounds-
3 Strict pull-ups
Even rounds-
3 HSPU (level or with 1 ab mat)
Record progression/weight used in the comments section.
Metcon (3 Rounds for reps)
Minute wealthy bachelor dating service 0:00 – 8:00
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4 Minute AMRAP
1 Bar facing burpee
1 Hang power clean
2 BFB
2 HPC
3 BFB
3 HPC
Rest 4 minutes
Minute 8:00 – 14:00
3 Minute AMRAP
1 Bar facing burpee
1 local single adults chat Hang power clean
2 BFB
2 HPC
3 BFB
3 HPC
Rest 3 live sex show venues minutes
Minute 14:00 – 16:00
2 Minute AMRAP
1 wichita singles club Bar facing burpee
1 Hang power clean
2 BFB
2 HPC
3 BFB
3 HPC
Rx:
95/55
Rx+:
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115/75
*Start each round with 1 BFB. Record reps for each round
