West Little Rock CrossFit – CROSSFIT

Warm-up (No Measure)

Burgerner warm-up with cleans

Metcon (Weight)

Every 2 minutes for 20 minutes (10 rounds):


1 Hang high pull (clean grip)

1 Hang muscle cleans

1 Hang power clean

1 S2OH

*Start light weight and build to heavy set


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.


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