West Little Rock CrossFit – CROSSFIT
Back Squat (3×12 to establish 12-rep max)
3 sets to establish a 12-RM:
Back squat
*3 minute rest between each set.
Metcon (AMRAP – Reps)
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Metcon (No Measure)
For Quality:
3 rounds
Run 200m
20 Dumbell Deadlifts *Choose load
20 Hip-Bridges with 2-second pause at top/no pause at bottom
