West Little Rock CrossFit – CROSSFIT
Front Squat
Every 3 minutes for 18 minutes (6 sets):
Front squat x 3 reps
Start with ~60% of your 1-RM then build up to heavy set of 3 for the day
*Front rack or hip distraction mobility between sets.
Marco (Time)
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Rx+:
“Marco”
3 RFT:
21 Pull-ups
15 HSPU
9 Thrusters @ 135/75
Rx:
“Fran”
21/15/9
Thrusters @ 95/65
Pull-ups
Time cap = 12:00
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
