05/21/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 Minute AMRAP (50% intensity)

15 Banded pull aparts

10 Shoulder press with empty barbell

5 Supine ring row

Metcon (No Measure)

EMOM x 12 minutes:

Rx+:

Odd rounds-

3 Strict deficit HSPU

Even rounds-

3 Strict dating sex simulator games weighted pull-ups

Rx:

Odd rounds-

3 Strict pull-ups

Even rounds-

3 HSPU (level or with 1 ab mat)
Record progression/weight used in the comments section.

Metcon (3 Rounds for reps)

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4 Minute AMRAP

1 Bar facing burpee

1 Hang power clean

2 BFB

2 HPC

3 BFB

3 HPC

Rest 4 minutes

Minute 8:00 – 14:00

3 Minute AMRAP

1 Bar facing burpee

1 local single adults chat Hang power clean

2 BFB

2 HPC

3 BFB

3 HPC

Rest 3 live sex show venues minutes

Minute 14:00 – 16:00

2 Minute AMRAP

1 wichita singles club Bar facing burpee

1 Hang power clean

2 BFB

2 HPC

3 BFB

3 HPC

Rx:

95/55

Rx+:
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115/75

*Start each round with 1 BFB. Record reps for each 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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