West Little Rock CrossFit – CROSSFIT
Warm-up
3:00 of :20/:10 rowing hard/easy
-Then spend 5:00 on self-care/mobility
-Then Burgner Warm-up
Jucha’s Ladder (AMRAP – Rounds and Reps)
15:00 ascending ladder of:
6 snatches (75/55)
6 OTB Burpees
9
9
12
12…
Cool down
Spend 3:00 in constant movement at a conversational pace (Ex) light row or walk or cleaning up.
