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)
