03/25/2015

 In Workout of the Day

Main – CROSSFIT

(No Measure)

10 minute skill workshop-

POSE running drills

https://www.youtube.com/watch?v=9R-3UT1Vd9o

Front Squat (Fitness only )

Fitness:

5×3 Front Squat

*Record heaviest set

Metcon (AMRAP – Reps)

Performance:

E3MOM x 12 minutes:

Front Squat-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

In teams of 2-

Performance:

21 KBS

12 Strict Pull-ups

Fitness:

21 Russian KBS

12 Supine ring rows

1 person works while the other rests. Switch every round.

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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