07/27/2015

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

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