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
DB/KB/Plate
