West Little Rock CrossFit – CROSSFIT
(No Measure)
5 Minute Amrap:
10 air squats
5 push-ups
Front Squat
Scale:
Every 3 minutes for 21 minutes (7 sets):
Front squat x 3 reps
*Start with moderate load and build to heavy set of 3.
Rx:
Every 3 minutes for 21 minutes (7 sets):
Front squat
Set 1- 3 @ 65% 1-RM
Set 2- 2 @ 70%
Set 3- 1 @ 75%
Set 4- 3 @ 80%
Set 5- 2 @ 85%
Set 6- 1 @ 90%
Set 7- 3 @ heavy as you’re able to go
Metcon (4 Rounds for reps)
Rx:
In 1 minute-
7 burpees
Max Dubs with remaining time
Rest 3 minutes
Repeat every 4 minutes for 16 minutes (4 rounds total). Record max jump ropes for each round.
*Scale = singles instead of dubs
