West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 2 minutes for 8 minutes (4 rounds):
5 Max height tuck jumps
10 Air squats (Slow)
15 Overhead walking lunges @ 25lbs/10lbs
Metcon (Weight)
EMOM x 10 minutes:
1 Snatch grip deadlift
1 Snatch grip high pull
1 Muscle snatch
1 Power snatch
*Start light and build to a heavy set for the day
Rx:
After the snatch grip deadlift, all movements performed from the high hang
Rx+:
Weight taken from the ground.
Metcon (AMRAP – Reps)
Partner WOD
In 12 minutes
80 Deadlifts
60 Front rack lunges
40 Lateral burpees over partner
*Max S2OH with remaining time.
Rx:
95/65
Rx+:
135/85
Max HSPU with remaining time
*1 person works at a time. Alternate as needed. Score is the total reps accumulated.
