West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 90 seconds for 6 minutes (4 rounds):
6 Burpees
8 Russian KBS
10 Air squats
Metcon (Weight)
Every 2 minutes for 20 minutes (10 sets):
2 Front squats with 5 second hold in the bottom position each rep
Rx+:
Start with 50% 1-RM and slowly build up to 75% 1-RM
Rx:
Start with easy load on your first set and slowly build up to a challenging load.
*Record heaviest set for the day
Metcon (Time)
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Deadlifts
Burpees Over the Barbell
*Burpees can be bar facing or lateral burpees
Rx+:
225/145
Rx:
185/125
Time cap = 12:00
