West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 90 seconds for 6 minutes (4 rounds):
30 seconds max DUBs OR Singles (75% intensity)
10 Front squats with medball
Metcon (AMRAP – Rounds)
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1
Accumulate 30 seconds in hollow body hold and 30 seconds in Super man
Station 2
Muscle-Ups or muscle up progressions x 3-5 reps
*Stagger starting station as needed. Record total rounds (out of the 10 possible) that you were able to complete
Metcon (AMRAP – Rounds and Reps)
For as long as possible, EMOM:
20 Dubs or 40 Singles
1 Wallball
*Add 1 rep to the wallballs every round until you cannot complete all of the reps within the 60 second window. Record total rounds completed + any wallballs completed on last round
*Minute 2 = 20 Dubs + 2 wallballs
Minute 3 = 20 Dubs + 3 wallballs
Etc..
