West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

3 Rounds-

4-6 Weighted ring dips / box dips

Max rep unbroken Strict Pull-ups / Ring Rows

Rest 90 seconds between each round

*Increase load for weighted dips on the following set if you are able to get more than 4 reps.


4 Rounds-

2 Min AMRAP:

10 Front squats @ 115/75

10 Push press @ 115/75

2 minute rest between each round.

*Score is total rounds and reps combined (1 round = 20 reps for when you combine partial rounds).


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