10/20/2015

West Little Rock CrossFit – CROSSFIT

Please Post Results to the White Board

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

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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