West Little Rock CrossFit – CROSSFIT
(No Measure)
8 Minute AMRAP (slow):
100m Run
7 Push-ups
6 Hang power clean with empty barbell
5 Push jerks with empty barbell
Bench Press
Every 2 minutes for 12 minutes (6 sets)-
Bench Press
Set 1-
3 @ 55% 1-RM
Set 2-
3 @ 60%
Set 3-
3 @ 65%
Set 4-
3 @ 70%
Set 5-
3 @ 75%
Set 6-
Max reps @ 80% 1-RM
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Scale=
Power clean @ 115/75
S2OH
