07/15/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minutes of pull-up drills/review

https://www.youtube.com/watch?v=LhvzA1oB2P0

Metcon (No Measure)

EMOM x 8 minutes:

Rx:

2 max height kips on pull-up bar

*Try to bring the bar to your hips

Then….

Handstand Push-ups

1 set max reps. Record any progressions used and if you performed them with a kip or strict.

Metcon (Time)

For time, complete the following:

600m Run OR 800m Row

50 Box jumps/step ups

30 Pull-ups

400m Run OR 500m Row

40 Box jumps/step-ups

20 Pull-ups

200m Run OR 250m Row

30 Box jumps/step-ups

10 Pull-ups

Rx+:

C2B Pull-ups

Time cap = 25:00

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