West Little Rock CrossFit – CROSSFIT

Metcon (Time)

For time:

30 Deadlifts 225/155

30 Dips

30 Bar-Facing Burpees

Scale = Push ups off 30′ box, pick a weight

Rx= Strict Push ups

Rx+ = Ring Dips


active rest 5:00, then..

Metcon (Time)

For time

Partner workout:

1 partner works while one rests

2 rounds of:

KB Farmers carry 400m @ (2) 53/35

40 Kb swings

then done together

20 synchronized burpees to target


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