10/20/2015

West Little Rock CrossFit – CROSSFIT

Please Post Results to the White Board

Metcon (No Measure)

Every 4 minutes for 16 minutes:

Bench Press x 8 reps

Max rep strict pull-ups

*Start with ~60% 1-RM. Increase load each round if possible

Then…

5 Minute AMRAP:

1 HSPU

1 Wallball

2 HSPU

2 Wallballs

3 HSPU

3 Wallballs

Rest 5 minutes, then..

5 Minute AMRAP:

1 Russian KBS

1 Goblet squat

2 Russian KBS

2 Goblet squats

3 Russian KBS

3 Goblet squats