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
