West Little Rock CrossFit – CROSSFIT
(No Measure)
3 minutes of Triple under or Dub practice/drills
https://www.youtube.com/watch?v=VJi2ERqjY-M
3 minutes of wall therapy squats with PVC pipes overhead
Deadlift
Deadlift
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.
Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes (5 rounds):
15 OHS
50 Dubs Or 100 alternating singles
Rx:
95/55
Rx+:
115/75
*Record time for each round
