West Little Rock CrossFit – CROSSFIT

(No Measure)

run 200m

row 200m

100 singles


5:00 to stretch/mobilize known problem areas.

(triceps, lats, calves, back, etc)


Burgner Warm up

Power Snatch (10-5-3-1-1-1)

15:00 to work up to a heavy single

Metcon (No Measure)

For Quality

EMOM x 16:00

Odd- 1 Hang Power Snatch + 1 Power Snatch

Even- 4 Front squats

*use 75-85% of Previous 1RM

*Go up by 5-10lbs @ 6:00 and 12:00


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