05/21/2015

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

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