09/22/2015

West Little Rock CrossFit – CROSSFIT

Hey Folks, Sorry for the lateness of the WOD going up. I was unable to post last night on Wodify.

Clean and Jerk (12 minutes to establish a heavy 1-rep)

Metcon (AMRAP – Rounds)

Every 3:00 for 18:00

5 Cleans

5 Front Squats

5 Push Press

*use 70% of the Previously established 1 rep.

*Add 2 OTB burpees each round (start with 2 and end on 12

*score is rounds completed with all burpees.

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