West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes

5 Hollow rocks on back

5 Push-ups

5 Hollow rocks on stomach


EMOM x 5 minutes

5 Open-closed shoulders

2 Pull-ups

*Pull as high as possible during the 2 pull-ups

Metcon (Weight)

EMOM x 8 minutes

1 Partial deadlift to mid shin

1 Partial deadlift to high hang

1 Deadlift (Full ROM)

1 Power clean (no pause)

*2 second hold at each position. Bar returns to the ground between each rep.


Start light and build to heavy set


70% Power clean 1-RM

*Record weight used

Metcon (AMRAP – Reps)

Every 90 seconds for 15 minutes (10 rounds):


Odd rounds-

1 set max rep body weight bench press (75% for women)

Even rounds-

1 set max rep C2B pull-ups


Even rounds-

50% body weight bench press

Odd rounds-

Regular pull-ups OR strict progression (from the knees or with heels on box)

*Record total reps combined for all 10 rounds


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