West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 2 minutes for 6 minutes (3 rounds):
10 Thrusters with barbell
10 Push-ups
Metcon (No Measure)
EMOM x 12 minutes:
Rx+:
Odd rounds-
6 pistols
Even rounds-
3-5 muscle-ups (Bar or Ring)
*Rx:
Odd rounds-
4 supine ring rows + 10 second hold in bottom of ring dip
Even rounds-
4 pistol progressions https://www.youtube.com/watch?v=1-Yuq9pD7JY
Metcon (4 Rounds for reps)
In 20 minutes, perform the following 4 WODs
1 minute amrap:
2 Thrusters @ 95/65
2 BFB
4 Thrusters
4 BFB
6 Thrusters
6 BFB
4 minute rest
Repeat with 2 minute amrap/3 minute rest
3 minute amrap/2 minute rest
4 minute amrap/1 minute rest
*Record total reps for each WOD.
