West Little Rock CrossFit – CROSSFIT
Warm-up (No Measure)
Burgerner warm-up with cleans
Metcon (Weight)
Every 2 minutes for 20 minutes (10 rounds):
Rx:
1 Hang high pull (clean grip)
1 Hang muscle cleans
1 Hang power clean
1 S2OH
*Start light weight and build to heavy set
Rx+:
1 Clean high pull (clean grip)
1 Clean
1 Front squat
1 Split jerk
*70-85% of C&J 1-RM. Build up to 85% over the course of 10 sets.
Metcon (AMRAP – Rounds)
Every 30 seconds for 10 minutes (20 rounds):
Rx =
5 Goblet squats
Rx+ =
8 Goblet squats @ 53/35
*Record the total number of rounds (out of 20) that you were able to complete within the 30 second time window.
