West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

5:00 to Accumulate 3:00 total in the handstand.

(free-standing or on wall) move away from wall as you are able to progress to free standing

Metcon (Weight)

Every 2:00 x 12

1 Power clean + 1 hang squat clean + 2 push jerks.

start with 50% of your max clean and ad 5-10lbs each round

Metcon (No Measure)

For quality

100 banded tricep extensions

50 strict press @ 10# / 20#

25 Ext rotation with 2.5/5# plate



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