06/04/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

Odd rounds-

Hold bottom of air squat with knees and ankles close together (hold on to rig for assistance)

Even rounds-

4 muscle cleans @ 45/35

4 power cleans @ 45/35

Metcon (No Measure)

EMOM x 8 minutes:

Rx+:

6 Pistols with empty barbell in front racked position

Rx:

6 Pistols

Scale:

6 Pistol progressions

Metcon (AMRAP – Reps)

Every 20 seconds for 10 minutes (30 reps):

1 Power clean

Rx:

115/85

Rx+:

70% 1-RM

*Score it the total reps completed

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