07/02/2015

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

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