West Little Rock CrossFit – CROSSFIT
(No Measure)
In 9 minutes-
Scale:
Practice Turkish get-ups with each arm using a light KB or DB
Rx:
Every 90 seconds for 9 minutes (6 rounds)
1 Turkish get-ups with each arm using challenging load
Metcon (Weight)
EMOM x 10 minutes:
1 Snatch balance
*Start with 50% OHS 1-RM and build up to a challenging, but doable load.
*Scale =
3 OHS EMOM x 10 minutes. Start with light load and slowly build to a challenging load. May take the weight from the rack if needed.
Metcon (AMRAP – Reps)
Partner WOD
4 x 4 minute stations with 1 minute rest/transition between each-
A.
Max calorie row
B.
Wallballs
C.
Box jump/step-overs @ 24″/20″
D.
Sledge hammer strikes on tire
*You are your partner are working at the same station. 1 person works at a time while the other person rests. Switch as needed.
Score is the total reps accumulated for all 4 stations combined as a team.
