West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

EMOM x 14 minutes

Odd rounds-

2-3 Muscle-ups (Or 5 Supine ring rows + 5 second hold in bottom of ring dip after last rep)

Even rounds-

2 hang power snatch + 3 OHS (choose the weight)

Metcon (AMRAP – Reps)

5 stations of 2 minutes work/2 minutes rest (20 minutes total):

#1 Max Rep Russian KBS

#2 Dubs (Rx+) or singles (Rx)

#3 OHS @ 75/55

#4 GHD (Rx+)/Sit-ups (Rx)

#5 Row for calories

Score will be the total reps for all 5 rounds combined. Put scores for each section in the comments.

*Place band on rowing monorail at the point when your shins get vertical (~2 feet from the foot plate usually). This will prevent you from sliding the seat to your heels, which is the most common movement fault in rowing.


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