06/12/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

5 wall therapy squats

10 OHS with PVC pipe or empty barbell

Overhead Squat

Every 3 minutes for 21 minutes (7 sets):

OHS

Set 1

3 @ 70% 1-RM

Set 2

3 @ 70%

Set 3

2 @ 75%

Set 4

2 @ 75%

Set 5

2 @ 80%

Set 6

2 @ 85%

Set 7

2 @ 90% or as heavy as you’re able to go

*Scale =

3 OHS every 3 minutes for 21 minutes. Start with light weight and slowly build to challenging weight. Record heaviest set.

Metcon (AMRAP – Reps)

8 minute AMRAP:

1 KBS

3 T2B

2 KBS

3 T2B

3 KBS

3 T2B

4 KBS

3 T2B

Etc…

*Record total reps performed.

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