West Little Rock CrossFit – CROSSFIT

Handstand Push-ups

Record whether you used strict, kipping, or combo.

Scale =

1 set max rep dumbbell push press. Record weight you used.

Metcon (Weight)

Every 90 seconds for 12 minutes (8 sets):


1 Halting clean deadlift (stop mid-thigh) + 1 explosive shrug + 1 power clean + 1 Front squat

*Weight taken from the ground. Record heaviest set completed.


2 Hang power cleans + 2 front squats with 5 second pause in the bottom position after the last front squat.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Scale =

Standard burpees


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