West Little Rock CrossFit – CROSSFIT
(No Measure)
Burgener warm-up
Back Squat
Back Squat
EMOM for 5 minutes:
Set 1 – 3 @ 50%
Set 2- 3 @ 55%
Set 3- 3 @ 60%
Set 4- 3 @ 65%
Set 5- 3 @ 70%
Then, every 2 minutes for 10 minutes (5 rounds)
5 @ 75%
*To scale, start with a light weight and slowly build to a moderately challenging set of 5 reps following the same rep and rest scheme.
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx:
75 Snatches @ 75/55
*Weight taken from the ground
Scale:
75 Hang snatches or Hang C&J from the high hang
*Scale weight as needed.
Time cap = 15:00
