West Little Rock CrossFit – CROSSFIT

Squat Therapy (wall Squats) (No Measure)

PVC-overhead squats: Accumulate 15 reps with a 3-second pause at the bottom. Move Closer to the wall every 3rd repetition.

Slow-Mo Deadlifts (No Measure)

Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).

911 (Time)

-with 90% powerclean 1RM

9 Front Squats

11 Deadlifts

Perform 14 GHD Sit ups or Abmat Sit ups between rounds
7 Rounds For Time


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