West Little Rock CrossFit – CROSSFIT
Metcon (No Measure)
Every 2 minutes, for 20 minutes (5 sets each) of:
Odd rounds – Front-Racked Alternating Lunges x 8-10 reps each leg with KB
Even rounds – 25 Russian KB swings
Metcon (AMRAP – Reps)
Against a 6 minute clock:
30 Deadlifts @ 50% 1-RM
30 T2B
Max calorie row with remaining time
1cal=1rep
Recover
*spend 3:00 on airdyne or in light jog shaking arms out.
*Foam/PVC roll low back, calves,quads for 5:00
