06/05/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

18 heel raises

12 lunges

6 wall therapy squats

Bench Press

Every 90 seconds for 9 minutes (6 rounds):

Bench Press x 4 reps

Rx:

Start with moderate weight and build to heavy set

Rx+:

75% 1-RM

Rest 2 minutes, then..

1 set max reps @ 50% body weight (record below)

Bench Press

50% body weight

Metcon (3 Rounds for reps)

In 3 minutes-

Rx:

125 singles

Max rep OHS @ 95/55

Rx+:

100 Dubs

Max rep OHS @ 115/75 with remaining time

Rest 3 minutes

Repeat every 6 minutes for 18 minutes (3 rounds). Record reps for each round (jump ropes + OHS)

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