West Little Rock CrossFit – CROSSFIT   Metcon (No Measure) 3 Rounds Strict unbroken HSPU x 4-6 reps Rest 90 seconds *Increase difficulty by performing

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) In 15 minutes- Establish a 12-RM Deadlift with good mechanics *3 attempts max. 5 minute rest

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) 3 Rounds- 4-6 Weighted ring dips / box dips Max rep unbroken Strict Pull-ups / Ring

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) EMOM x 10 minutes: Odd- 10 Weighted lunges Even- 5 Weighted dips For time: 20 C2B

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) Foundational Drills: Med Ball Clean. Spend 10:00 going over the Level-1 course progressions for the Medicine

West Little Rock CrossFit – CROSSFIT Please post Results to the WhiteBoard Metcon (No Measure) every 3 minutes for 12 minutes: 8 Weighted step ups

West Little Rock CrossFit – CROSSFIT Please Post Results to the White Board Metcon (No Measure) Every 4 minutes for 16 minutes: Bench Press x

West Little Rock CrossFit – CROSSFIT Please post results to the whiteboard. Metcon (No Measure) 15 minutes to establish a 15-RM Front Squat *3 attempts

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) Every 2 minutes, for 20 minutes (5 sets each) of: Odd rounds – Front-Racked Alternating Lunges

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) 5:00 to Accumulate 3:00 total in the handstand. (free-standing or on wall) move away from wall