West Little Rock CrossFit – CROSSFIT
(No Measure)
Coaches choice for general warm-up.
Metcon (No Measure)
EMOM x 10 minutes (10 rounds)
Odd rounds-
2 Weighted pull-ups or Strict pull-up progressions
Even rounds-
Accumulate 15-25 seconds in the L-Sit
Metcon (Time)
In teams of 2-3, complete the following for time-
800m run each (run together), then:
250 Dubs or 500 singles
120 Wallballs
75 Box Jumps/Step-ups
150 Dubs or 300 singles
80 Wallballs
50 Box Jumps/Step-ups
50 Dubs or 100 singles
40 Wallballs
25 Box Jumps/Step-ups
*1 person works at a time once the run is completed. Switch as needed.
Time cap = 30:00
