07/16/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 6 minutes (3 rounds):

10 Thrusters with barbell

10 Push-ups

Metcon (No Measure)

EMOM x 12 minutes:

Rx+:

Odd rounds-

6 pistols

Even rounds-

3-5 muscle-ups (Bar or Ring)

*Rx:

Odd rounds-

4 supine ring rows + 10 second hold in bottom of ring dip

Even rounds-

4 pistol progressions https://www.youtube.com/watch?v=1-Yuq9pD7JY

Metcon (4 Rounds for reps)

In 20 minutes, perform the following 4 WODs

1 minute amrap:

2 Thrusters @ 95/65

2 BFB

4 Thrusters

4 BFB

6 Thrusters

6 BFB

4 minute rest

Repeat with 2 minute amrap/3 minute rest

3 minute amrap/2 minute rest

4 minute amrap/1 minute rest

*Record total reps for each WOD.

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