West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

5 Medball shrugs (triple extension)

6 Medball cleans (full ROM)

7 T2B OR Supine toes to rig

Hang Clean

Every 45 seconds for 12 minutes (16 reps total):


1 Hang power clean

*Start with light weight and, if form is good, slowly build to heavy single for the day


1 Squat clean

*Start at 50% 1-RM and slowly build to a max effort for the day.

Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes (5 rounds):


5 Squat cleans @ 75% of heaviest load used above

10 T2B

*Reset between each rep. Record time for each round


5 Hang power cleans @ 75% of heaviest load used above

10 K2E


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