06/29/2015

West Little Rock CrossFit – CROSSFIT

5 minutes of Cindy (No Measure)

5 Pull-ups

10 Push-ups

15 Air Squats
50% intensity

Back Squat

Every 2 minutes for 16 minutes (8 sets)

Back Squats

Sets 1-3

4 @ 75% 1-RM

Sets 4-6

3 @ 80% 1-RM

Sets 7-8

2 @ 85% or AHAP

Scale =

Start with moderate load and then build to a heavy set of 2.

*Record heaviest set of 2

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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