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):
Rx:
1 Hang power clean
*Start with light weight and, if form is good, slowly build to heavy single for the day
Rx+:
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):
Rx+:
5 Squat cleans @ 75% of heaviest load used above
10 T2B
*Reset between each rep. Record time for each round
Rx:
5 Hang power cleans @ 75% of heaviest load used above
10 K2E
