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
