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.
