West Little Rock CrossFit – CROSSFIT
(No Measure)
EMOM x 6 minutes
Odd rounds:
5 Open-closed shoulders
5 Supine toes to rig
Even rounds:
12 Front squats with wall ball
Shoulder Press
Every 2:30 minutes for 15 minutes (6 sets):
Shoulder Press
Set 1- 5 @ 70%
Set 2- 4 @ 75%
Set 3- 3 @ 80%
Set 4- 2 @ 85%
Set 5- 1 @ 90%
Set 6- 1 @ 95-105% (go as heavy as you’re able to)
Metcon (3 Rounds for reps)
Rx+
2 Minute AMRAP:
25 Wallballs
20 T2B
15 Box jumps/step-ups @ 30″/24″
10 Muscle-ups
Rest 2 minutes
3 Minute AMRAP:
25 Wallballs
20 T2B
15 Box jumps/step-ups
10 Muscle-ups
Rest 3 minutes
4 Minute AMRAP:
25 Wallballs
20 T2B
15 Box jumps/step-ups
10 Muscle-ups
Rx
24″/20″
Hanging knee raises
10 C2B pull-ups instead of Muscle-ups
