West Little Rock CrossFit – CROSSFIT

Warm-up (No Measure)

EMOM x 5 minutes:

5 Goblet squats

5 OHS with PVC/empty barbell


Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds):


1 Muscle snatch

1 Power snatch

1 Squat snatch


1 Muscle snatch

1 Power snatch


*Start with moderate load and build up to a heavy set for the day

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternating every completed round, complete as many rounds as possible in 25 minutes of the following:

100m Farmer carry with 1 Kettlebell (53/35)

15 Goblet squats

Non-working partner must complete 7 strict pull-ups OR pull-ups progressions before they can switch roles with the working partner.

*Record total rounds completed plus goblet squats from any partial round that you ended on (if you ended on farmer’s walks then record your total rounds completed + 1 rep)


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