West Little Rock CrossFit – CROSSFIT
Warm-up (No Measure)
EMOM x 5 minutes:
5 Goblet squats
5 OHS with PVC/empty barbell
*SLOW
Metcon (Weight)
Every 90 seconds for 12 minutes (8 rounds):
Rx:
1 Muscle snatch
1 Power snatch
1 Squat snatch
Scale:
1 Muscle snatch
1 Power snatch
1 OHS
*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)
