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


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